Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Sweetened Coconut Flakes

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Sweetened Coconut Flakes	3%	53%	44%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Sweetened Coconut Flakes	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	31.2% 905kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	57.3% 55.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	164% 52.4g	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	2.6% 0.44g	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	79% 103g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	101% 73g	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	0.027% 0.02g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 72g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Sweetened Coconut Flakes	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	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	8.64% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	4.58% 0.06mg	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	1.5% 5.95μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Sweetened Coconut Flakes	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	65% 0.59mg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	82.7% 1.9mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	37.7% 566mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	5% 185g	0.83% 30.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Sweetened Coconut Flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Sweetened Coconut Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 1.8 times more Vitamin B2, 3.7 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Sweetened Coconut Flakes.
• While 7 oz of Packaged Sweetened Coconut Meat Flakes contain 1.7 times more Vitamin B3 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Sweetened Coconut Flakes provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Sweetened Coconut Flakes have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Sweetened Coconut Flakes:

• 7 ounces of Canned Carrots with Liquids and Salt have 2.8 times more Calcium and 6 times more Water than Sweetened Coconut Flakes.
• While 7 oz of Packaged Sweetened Coconut Meat Flakes contain 2.9 times more Copper, 2.9 times more Iron, 5.7 times more Magnesium, 2.1 times more Manganese, 5 times more Phosphorus, 2.1 times more Potassium, 40.3 times more Selenium and 2.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Sweetened Coconut Flakes contain similar levels of Sodium per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 7 ounces of Sweetened Coconut Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Packaged Sweetened Coconut Meat Flakes contain 19.8 times more Energy, 199.9 times more Fat, 1055.8 times more Saturated Fat, 9.7 times more Carbohydrate, 14.9 times more Sugars, 5.5 times more Fiber and 5.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Packaged Sweetened Coconut Meat Flakes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.