Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	44.3% 14g	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	125% 21.3g	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% 49.6g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	14.3% 10.3g	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	0.11% 0.079g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 9.92g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	37% 14g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	63.3% 35.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	54.5% 0.71mg	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	51.6% 206μg	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	1.32% 1.2mg	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	102% 15.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	370% 3.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	130% 546mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	185% 4.25mg	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% 859mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	41.7% 1417mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	502% 276μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	19% 284mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	82.4% 9.07mg	11mg per day for Men 19-50 years
Water	5% 185g	0.17% 6.25g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Carrots with Liquids and Salt have 613 times more Vitamin A and 3.3 times more Vitamin C than Oil Roasted Mixed Nuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts contain 18.8 times more Vitamin B1, 11.9 times more Vitamin B2, 4.8 times more Vitamin B3, 4.4 times more Vitamin B5, 3.2 times more Vitamin B6, 13 times more Vitamin B9 and 10.5 times more Vitamin E 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 Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Lightly Salted Oil Roasted Mixed Nuts 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 Oil Roasted Mixed Nuts:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.7 times more Sodium and 29.5 times more Water than Oil Roasted Mixed Nuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts contain 4.2 times more Calcium, 16.3 times more Copper, 10 times more Iron, 30.6 times more Magnesium, 4.8 times more Manganese, 21.7 times more Phosphorus, 4.1 times more Potassium, 347.8 times more Selenium and 15.8 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 Lightly Salted Oil Roasted Mixed Nuts contain 26.4 times more Energy, 357.1 times more Fat, 285.7 times more Saturated Fat, 192 times more Omega 6, 4.7 times more Carbohydrate, 2.1 times more Sugars, 3.9 times more Fiber and 30.8 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 6 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Lightly Salted Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3 in seven ounces.