Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Puddings, lemon, dry mix, regular, with added oil, potassium, sodium

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	0%	4%	96%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.67% 0.54g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	7.94% 1.35g	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	138% 179g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	NA	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	0.52% 0.2g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	0.35% 0.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	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	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	0.24% 0.038mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	0.76% 0.01mg	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	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.66% 1.45mg	NA	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	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	NA	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	5.3% 0.048mg	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	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	2.16% 0.05mg	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	0.85% 5.95mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	15% 510mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	112% 1685mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	5% 185g	0.28% 10.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Puddings, lemon, dry mix, regular, with added oil, potassium, sodium:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 3.8 times more Vitamin B1, 22.2 times more Vitamin B3, 4.6 times more Vitamin B5, 22.4 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Canned Carrots Solids and Liquids with Salt and Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have similar amounts of Vitamin B2 per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Puddings, lemon, dry mix, regular, with added oil, potassium, sodium:

• Canned Carrots Solids and Liquids with Salt have 4.3 times more Copper, 3.1 times more Iron, 2.3 times more Magnesium, 18 times more Manganese, 6.7 times more Phosphorus, 14.5 times more Zinc and 17.9 times more Water than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• While Puddings, lemon, dry mix, regular, with added oil, potassium, sodium contain 1.5 times more Potassium, 1.8 times more Selenium and 3.5 times more Sodium than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 7 ounces:

• Canned Carrots Solids and Liquids with Salt have 18 times more Fiber and 5.8 times more Protein than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• While Puddings, lemon, dry mix, regular, with added oil, potassium, sodium contain 15.9 times more Energy, 10.7 times more Fat, 5 times more Omega 3, 12.1 times more Omega 6 and 16.8 times more Carbohydrate than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.