Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Pie, fried pies, fruit

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Pie, fried pies, fruit	4%	44%	52%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Pie, fried pies, fruit	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	21.6% 627kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	15.2% 4.88g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	70.4% 1.13g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	56% 9.54g	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	65% 84.5g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	58.6% 42.5g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Pie, fried pies, fruit	Recommended Dietary Allowance
Vitamin A	135% 1216μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	4.37% 0.22mg	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	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.4% 3.97mg	2.87% 2.58mg	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	22.8% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Pie, fried pies, fruit	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	10.4% 0.093mg	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	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	19.3% 0.44mg	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	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	44% 661mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	5% 185g	2% 74.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Pie, fried pies, fruit per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Pie, fried pies, fruit 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 Pie, fried pies, fruit:

• 7 ounces of Canned Carrots with Liquids and Salt have 122.6 times more Vitamin A, 1.3 times more Vitamin B5, 3.7 times more Vitamin B6, 1.5 times more Vitamin C and 2.4 times more Vitamin K than Pie, fried pies, fruit.
• While 7 oz of Pie, fried pies, fruit contain 7.4 times more Vitamin B1, 3.9 times more Vitamin B2, 3.4 times more Vitamin B3, 2.3 times more Vitamin B9, more Vitamin B12 and 2.4 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 and Vitamin B12
• 7 ounces of Pie, fried pies, fruit have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Pie, fried pies, fruit have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Pie, fried pies, fruit:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.4 times more Calcium, 2.2 times more Copper, 2 times more Manganese, 2.7 times more Potassium, 1.3 times more Zinc and 2.5 times more Water than Pie, fried pies, fruit.
• While 7 oz of Pie, fried pies, fruit contain 2.3 times more Iron, 2.2 times more Phosphorus, 6 times more Selenium and 1.4 times more Sodium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Pie, fried pies, fruit contain similar levels of Magnesium per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 7 ounces of Pie, fried pies, fruit lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Pie, fried pies, fruit contain 13.7 times more Energy, 115 times more Fat, 98.3 times more Saturated Fat, 71 times more Omega 3, 85.9 times more Omega 6, 7.9 times more Carbohydrate, 8.7 times more Sugars, 1.4 times more Fiber and 5.2 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