Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Canned Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Pumpkin	11%	6%	83%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Pumpkin	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.082% 0.014g	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	12.3% 16g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	9.03% 6.55g	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	15% 5.75g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Pumpkin	Recommended Dietary Allowance
Vitamin A	135% 1216μg	172% 1544μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	8.55% 0.11mg	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	5.95% 24μg	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	9.26% 8.33mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Canned Pumpkin	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	23.6% 0.21mg	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	34.5% 2.76mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	13% 0.3mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	5% 185g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Canned Pumpkin per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Canned Pumpkin 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 Canned Pumpkin:

• 7 ounces of Canned Carrots with Liquids and Salt have 2 times more Vitamin B6 than Canned Pumpkin.
• While 7 oz of Canned Pumpkin no Salt contain 1.3 times more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B2, 2.9 times more Vitamin B5, 1.5 times more Vitamin B9, 2.1 times more Vitamin C, 1.5 times more Vitamin E and 1.6 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Pumpkin provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Pumpkin no 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 Canned Pumpkin:

• 7 ounces of Canned Carrots with Liquids and Salt have 3 times more Manganese, 48 times more Sodium and 1.7 times more Zinc than Canned Pumpkin.
• While 7 oz of Canned Pumpkin no Salt contain 2.7 times more Iron, 2.6 times more Magnesium and 1.8 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Pumpkin contain similar levels of Calcium, Copper, Potassium and Water per seven ounces.
• 7 ounces of Canned Pumpkin lack sufficient amounts of Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Pumpkin no Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Pumpkin no Salt contain 1.5 times more Carbohydrate, 1.3 times more Sugars and 1.6 times more Fiber than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Pumpkin no Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.