Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Onion rings, breaded, par fried, frozen, prepared, heated in oven

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Onion rings, breaded, par fried, frozen, prepared, heated in oven	6%	46%	48%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	19% 548kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	29.3% 28.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	13.3% 4.24g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	74.5% 12.7g	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	51.6% 67g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	14% 10g	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	3.45% 2.5g	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	% 2.6g	g per day for Men 19-50 years
Sucrose	NA	% 3.5g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	14.7% 8.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Onion rings, breaded, par fried, frozen, prepared, heated in oven	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	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	18% 0.23mg	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	16.4% 65.5μg	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	3.53% 3.18mg	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	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	56.4% 67.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	16% 0.14mg	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	31% 2.5mg	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	30% 0.69mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	5% 185g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Onion rings, breaded, par fried, frozen, prepared, heated in oven per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Onion rings, breaded, par fried, frozen, prepared, heated in oven 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 Onion rings, breaded, par fried, frozen, prepared, heated in oven:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 1.3 times more Vitamin C and 1.6 times more Vitamin E than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While 7 oz of Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 9.7 times more Vitamin B1, 4.3 times more Vitamin B2, 3.2 times more Vitamin B3, 2.1 times more Vitamin B5, 4.1 times more Vitamin B9 and 3.5 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Onion rings, breaded, par fried, frozen, prepared, heated in oven provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Onion rings, breaded, par fried, frozen, prepared, heated in oven 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 Onion rings, breaded, par fried, frozen, prepared, heated in oven:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.4 times more Copper, 1.3 times more Manganese, 1.4 times more Potassium and 2 times more Water than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While 7 oz of Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 2.4 times more Iron, 1.9 times more Magnesium, 3.6 times more Phosphorus, 14 times more Selenium, 1.5 times more Sodium and 1.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Onion rings, breaded, par fried, frozen, prepared, heated in oven contain similar levels of Calcium per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 12 times more Energy, 102.1 times more Fat, 85.5 times more Saturated Fat, 104.5 times more Omega 3, 114 times more Omega 6, 6.3 times more Carbohydrate, 2.1 times more Sugars and 7.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Onion rings, breaded, par fried, frozen, prepared, heated in oven offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein