Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Boiled Pokeberry Shoots with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Pokeberry Shoots with Salt	37%	14%	49%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	NA	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	NA	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	4.73% 6.15g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	4.38% 3.18g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Vitamin A	135% 1216μg	96% 863μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	1.55% 0.077mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	17% 0.22mg	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	4.47% 18μg	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	181% 163mg	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	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	179% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Pokeberry Shoots with Salt	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	27.8% 0.25mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	29% 0.67mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	33.6% 504mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	5% 185g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Boiled Pokeberry Shoots 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 Boiled Pokeberry Shoots 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 Boiled Pokeberry Shoots with Salt:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.4 times more Vitamin A and 3.6 times more Vitamin B5 than Boiled Pokeberry Shoots with Salt.
• While 7 oz of Boiled and Drained Pokeberry Shoots with Salt contain 3.7 times more Vitamin B1, 9.3 times more Vitamin B2, 2.6 times more Vitamin B3, 41 times more Vitamin C and 11 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Pokeberry Shoots with Salt provide similar amounts of Vitamin B6 and Vitamin E per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Boiled Pokeberry Shoots with Salt have insufficient amounts of Vitamin B5
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Pokeberry Shoots 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 Boiled Pokeberry Shoots with Salt:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.3 times more Manganese and 1.5 times more Zinc than Boiled Pokeberry Shoots with Salt.
• While 7 oz of Boiled and Drained Pokeberry Shoots with Salt contain 1.7 times more Calcium, 2.3 times more Iron, 1.6 times more Magnesium and 1.7 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Pokeberry Shoots with Salt contain similar levels of Copper, Potassium, Sodium and Water per seven ounces.
• 7 ounces of Boiled Pokeberry Shoots with Salt lack sufficient amounts of Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Pokeberry Shoots with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.7 times more Carbohydrate and 1.5 times more Sugars than Boiled Pokeberry Shoots with Salt.
• While 7 oz of Boiled and Drained Pokeberry Shoots with Salt contain 4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Pokeberry Shoots with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Pokeberry Shoots with Salt provide inadequate amounts of Energy in seven ounces.