Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Pancakes, buckwheat, dry mix, incomplete

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Pancakes, buckwheat, dry mix, incomplete	12%	7%	81%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	23.3% 675kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	5.52% 5.36g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2.72% 0.87g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	11% 1.88g	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	109% 141g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	19.7% 14.3g	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	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	44.4% 17g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Pancakes, buckwheat, dry mix, incomplete	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	89.6% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	50.8% 8.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	67% 0.87mg	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	26.3% 105μg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Pancakes, buckwheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	94% 945mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	92% 0.82mg	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	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	143% 3.3mg	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	259% 1812mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	90% 1357mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	5% 185g	0.49% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Pancakes, buckwheat, dry mix, incomplete:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, more Vitamin C, 1.5 times more Vitamin E and 3.3 times more Vitamin K than Pancakes, buckwheat, dry mix, incomplete.
• While Pancakes, buckwheat, dry mix, incomplete contain 28.5 times more Vitamin B1, 9.2 times more Vitamin B2, 9.7 times more Vitamin B3, 3 times more Vitamin B5, 3.9 times more Vitamin B6 and 6.6 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Pancakes, buckwheat, dry mix, incomplete 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 Pancakes, buckwheat, dry mix, incomplete:

• Canned Carrots Solids and Liquids with Salt have 10.2 times more Water than Pancakes, buckwheat, dry mix, incomplete.
• While Pancakes, buckwheat, dry mix, incomplete contain 15.4 times more Calcium, 4 times more Copper, 9.1 times more Iron, 21.1 times more Magnesium, 3.7 times more Manganese, 45.7 times more Phosphorus, 1.8 times more Potassium, 32.8 times more Selenium, 2.9 times more Sodium and 8.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 7 ounces:

• Pancakes, buckwheat, dry mix, incomplete contain 14.8 times more Energy, 19.3 times more Fat, 17.6 times more Saturated Fat, 6.8 times more Omega 3, 16.9 times more Omega 6, 13.3 times more Carbohydrate, 2.9 times more Sugars, 4.7 times more Fiber and 18.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Pancakes, buckwheat, dry mix, incomplete have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.