Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS With Peanuts Dry Roasted Mixed Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
With Peanuts Dry Roasted Mixed Nuts with Salt	11%	73%	16%

Macro Nutrients

	Canned Carrots with Liquids and Salt	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	40.6% 1179kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	40.3% 13g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	123% 21g	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	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	13% 9.53g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	47% 18g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	61.3% 34.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	With Peanuts Dry Roasted Mixed Nuts with Salt	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	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	58.3% 9.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	45% 0.59mg	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	25% 99μg	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	0.88% 0.79mg	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	145% 21.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	21.3% 25.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	282% 2.54mg	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	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	106% 447mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	167% 3.84mg	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	123% 863mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	40.4% 1375mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	45.6% 685mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	68.6% 7.54mg	11mg per day for Men 19-50 years
Water	5% 185g	0.094% 3.47g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS With Peanuts Dry Roasted Mixed Nuts with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of With Peanuts Dry Roasted Mixed Nuts with Salt 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 With Peanuts Dry Roasted Mixed Nuts with Salt:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A and 5 times more Vitamin C than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While 7 oz of With Peanuts Dry Roasted Mixed Nuts with Salt contain 10.5 times more Vitamin B1, 7.4 times more Vitamin B2, 11.2 times more Vitamin B3, 8.6 times more Vitamin B5, 2.6 times more Vitamin B6, 6.3 times more Vitamin B9, 15 times more Vitamin E and 1.3 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of With Peanuts Dry Roasted Mixed Nuts with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as With Peanuts Dry Roasted Mixed Nuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs With Peanuts Dry Roasted Mixed Nuts with Salt:

• 7 ounces of Canned Carrots with Liquids and Salt have 53.1 times more Water than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While 7 oz of With Peanuts Dry Roasted Mixed Nuts with Salt contain 2.3 times more Calcium, 12.4 times more Copper, 7.1 times more Iron, 25 times more Magnesium, 4.3 times more Manganese, 21.8 times more Phosphorus, 4 times more Potassium, 18.8 times more Selenium, 1.4 times more Sodium and 13.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of With Peanuts Dry Roasted Mixed Nuts with Salt contain 25.8 times more Energy, 367.5 times more Fat, 260 times more Saturated Fat, 23.8 times more Omega 3, 188.1 times more Omega 6, 4.7 times more Carbohydrate, 2 times more Sugars, 5 times more Fiber and 29.8 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, Omega 3, Omega 6 and Protein