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

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Liquids and Salt	Rowal	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.5% 0.49g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	NA	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	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	38.6% 28g	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	1.37% 0.99g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 25g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Rowal	Recommended Dietary Allowance
Vitamin A	135% 1216μg	4.2% 37.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	NA	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	NA	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	NA	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	57% 51mg	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	Rowal	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	234% 2.1mg	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	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	13.4% 0.31mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	7.65% 260mg	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	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	5% 185g	3.83% 142g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Carrots with Liquids and Salt have 32.3 times more Vitamin A than Rowal.
• While 7 oz of Raw Rowal contain 12.9 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.

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

• 7 ounces of Canned Carrots with Liquids and Salt have 2.1 times more Calcium, 2.9 times more Manganese, 1.3 times more Potassium, 60 times more Sodium and 1.3 times more Water than Rowal.
• While 7 oz of Raw Rowal contain 10.3 times more Copper, 4.2 times more Iron, 3.6 times more Magnesium, 2.6 times more Phosphorus and 1.5 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Rowal contain 4.8 times more Energy, 14.3 times more Fat, 4.5 times more Carbohydrate, 5.7 times more Sugars, 3.4 times more Fiber and 4 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