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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Raspberries Puree	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	17.6% 23g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	18% 13g	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	9.03% 6.55g	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	% 6.05g	g per day for Men 19-50 years
Sucrose	NA	% 0.42g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	22.5% 8.53g	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	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	135% 1216μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	5.65% 0.073mg	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	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.4% 3.97mg	32% 29mg	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	10% 1.53mg	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	Raspberries Puree	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	19% 0.17mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	58.3% 1.34mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	5% 185g	4.6% 170g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Carrots with Liquids and Salt have 122.6 times more Vitamin A and 3 times more Vitamin B6 than Raspberries Puree.
• While 7 oz of Raspberries Puree with Seeds contain 4.2 times more Vitamin B1, 3.3 times more Vitamin B2, 2.2 times more Vitamin B5, 3.8 times more Vitamin B9 and 7.3 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Raspberries Puree provide similar amounts of Vitamin B3 and Vitamin E per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Raspberries Puree have insufficient amounts of Vitamin A

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Raspberries Puree:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.3 times more Calcium and 60 times more Sodium than Raspberries Puree.
• While 7 oz of Raspberries Puree with Seeds contain 1.3 times more Iron, 2.8 times more Magnesium, 1.5 times more Manganese and 1.5 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Raspberries Puree contain similar levels of Copper, Potassium, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raspberries Puree with Seeds contain 2.1 times more Carbohydrate, 2.7 times more Sugars and 2.4 times more Fiber than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raspberries Puree with Seeds provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.