Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Puff pastry, frozen, ready-to-bake, baked

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	38% 1107kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	78.8% 76.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	34% 11g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	321% 5.14g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	229% 39g	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	69.8% 91g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	2.05% 1.5g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Puff pastry, frozen, ready-to-bake, baked	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	53.4% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	47% 7.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	2.9% 0.038mg	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	27.3% 109μg	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	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	27% 32.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	25.4% 0.23mg	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	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	42.7% 0.98mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	88.4% 48.6μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	5% 185g	0.4% 14.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Puff pastry, frozen, ready-to-bake, baked per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Puff pastry, frozen, ready-to-bake, baked 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 Puff pastry, frozen, ready-to-bake, baked:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, more Vitamin B5, 5.9 times more Vitamin B6, more Vitamin C and 1.3 times more Vitamin E than Puff pastry, frozen, ready-to-bake, baked.
• While 7 oz of Puff pastry, frozen, ready-to-bake, baked contain 17 times more Vitamin B1, 9.6 times more Vitamin B2, 9 times more Vitamin B3, 6.9 times more Vitamin B9 and 1.7 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Puff pastry, frozen, ready-to-bake, baked 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 Puff pastry, frozen, ready-to-bake, baked:

• 7 ounces of Canned Carrots with Liquids and Salt have 3.1 times more Calcium, 2.8 times more Potassium and 12.6 times more Water than Puff pastry, frozen, ready-to-bake, baked.
• While 7 oz of Puff pastry, frozen, ready-to-bake, baked contain 5 times more Iron, 1.8 times more Magnesium, 3 times more Phosphorus, 61.3 times more Selenium and 1.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Puff pastry, frozen, ready-to-bake, baked contain similar levels of Copper, Manganese and Sodium per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 7 ounces of Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 3.3 times more Sugars than Puff pastry, frozen, ready-to-bake, baked.
• While 7 oz of Puff pastry, frozen, ready-to-bake, baked contain 24.3 times more Energy, 275 times more Fat, 220.1 times more Saturated Fat, 323.5 times more Omega 3, 350.7 times more Omega 6, 8.5 times more Carbohydrate and 12.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Puff pastry, frozen, ready-to-bake, baked 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