Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Snack, Pretzel, hard chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	53.4% 17g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	29.4% 5g	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	107% 139g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	106% 77g	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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	135% 1216μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	29.7% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	4.73% 0.062mg	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	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.5% 0.64μg	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	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4.17μg	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	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	39% 0.9mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	52.3% 28.8μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	65.4% 980mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	5% 185g	0.16% 6.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Snack, Pretzel, hard chocolate coated per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Snack, Pretzel, hard chocolate coated 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 Snack, Pretzel, hard chocolate coated:

• 7 ounces of Canned Carrots with Liquids and Salt have 24.5 times more Vitamin A, 3.6 times more Vitamin B6 and more Vitamin C than Snack, Pretzel, hard chocolate coated.
• While 7 oz of Snack, Pretzel, hard chocolate coated contain 18.9 times more Vitamin B1, 11.7 times more Vitamin B2, 5.7 times more Vitamin B3, 2.6 times more Vitamin B5, 9.3 times more Vitamin B9 and more Vitamin B12 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Snack, Pretzel, hard chocolate coated provide similar amounts of Vitamin E and Vitamin K per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• 7 ounces of Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Snack, Pretzel, hard chocolate coated:

• 7 ounces of Canned Carrots with Liquids and Salt have 30.4 times more Water than Snack, Pretzel, hard chocolate coated.
• While 7 oz of Snack, Pretzel, hard chocolate coated contain 4.5 times more Calcium, 2.5 times more Copper, 4.9 times more Iron, 3.9 times more Magnesium, 6.4 times more Phosphorus, 36.3 times more Selenium, 2.1 times more Sodium and 4.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Snack, Pretzel, hard chocolate coated contain similar levels of Manganese and Potassium per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snack, Pretzel, hard chocolate coated contain 20.3 times more Energy, 126 times more Fat, 344.4 times more Saturated Fat, 37.3 times more Omega 3, 45 times more Omega 6, 13 times more Carbohydrate, 15.8 times more Sugars, 1.9 times more Fiber and 12.2 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, Omega 3, Omega 6 and Protein