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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Dark Raisins	4%	1%	95%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Dark Raisins	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	20.5% 593kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.46% 0.077g	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	121% 157g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	178% 129g	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	95% 69g	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	% 60.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Dark Raisins	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	9.5% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	26.6% 0.35mg	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	2.5% 9.92μg	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	5.07% 4.56mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Dark Raisins	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	60% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	NA	11.6% 464μg	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	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	24.2% 0.56mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	5% 185g	0.83% 30.7g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 1.6 times more Vitamin B9, 6.1 times more Vitamin E and 2.8 times more Vitamin K than Dark Raisins.
• While 7 oz of Dark Seedless Raisins contain 5.6 times more Vitamin B1, 4.6 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.6 times more Vitamin B6 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Dark Raisins provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Dark Raisins have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Dark Seedless Raisins 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 Dark Raisins:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.6 times more Manganese, 9.2 times more Sodium and 6 times more Water than Dark Raisins.
• While 7 oz of Dark Seedless Raisins contain 2 times more Calcium, 2.6 times more Copper, 3.4 times more Iron, 4 times more Magnesium, 4.9 times more Phosphorus and 4.3 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Dark Raisins contain similar levels of Zinc per seven ounces.
• Both Canned Carrots Solids and Liquids with Salt as well as Dark Seedless Raisins lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dark Seedless Raisins contain 13 times more Energy, 14.8 times more Carbohydrate, 26.5 times more Sugars, 2.5 times more Fiber and 5.7 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 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Dark Seedless Raisins provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.