Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Canned Coconut Cream sweetened

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	24.4% 708kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	33.4% 32.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	96% 30.7g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	81.2% 106g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	141% 102g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 102g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	4.15% 2.32g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	0.47% 0.075mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.4% 3.97mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.66% 1.45mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	52% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	13% 1.03mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	70.3% 1.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.67% 39.7mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	5% 185g	1.55% 57.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Canned Coconut Cream sweetened:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 11.1 times more Vitamin B3, 3.9 times more Vitamin B6, more Vitamin C, 5.6 times more Vitamin E and 98 times more Vitamin K than Canned Coconut Cream sweetened.
• While Canned Coconut Cream sweetened contains 1.5 times more Vitamin B2 and 1.8 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Canned Coconut Cream sweetened have similar amounts of Vitamin B1 and Vitamin B5 per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Canned Coconut Cream sweetened:

• Canned Carrots Solids and Liquids with Salt have 7.8 times more Calcium, 4 times more Iron, 1.7 times more Potassium, 6.7 times more Sodium and 3.2 times more Water than Canned Coconut Cream sweetened.
• While Canned Coconut Cream sweetened contains 2.3 times more Copper, 1.9 times more Magnesium, 1.8 times more Manganese, 13.8 times more Selenium and 2.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Canned Coconut Cream sweetened have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Carrots Solids and Liquids with Salt have 9 times more Fiber than Canned Coconut Cream sweetened.
• While Canned Coconut Cream sweetened contains 15.5 times more Energy, 116.5 times more Fat, 618.9 times more Saturated Fat, 9.9 times more Carbohydrate, 20.9 times more Sugars and 2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Coconut Cream sweetened have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.