Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Snacks, granola bars, hard, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Snacks, granola bars, hard, peanut butter	8%	43%	49%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	33% 958kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	48.7% 47.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	20% 6.35g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	139% 23.7g	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	95% 124g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	NA	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	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	34.7% 0.42mg	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	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	14.7% 0.19mg	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	8.93% 35.7μg	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	0.44% 0.4mg	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	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	48% 0.43mg	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	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	79.6% 1.83mg	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	39.4% 276mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	37.4% 562mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	5% 185g	0.12% 4.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Snacks, granola bars, hard, peanut butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Snacks, granola bars, hard, peanut butter 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 Snacks, granola bars, hard, peanut butter:

• 7 ounces of Canned Carrots with Liquids and Salt have 613 times more Vitamin A and 10 times more Vitamin C than Snacks, granola bars, hard, peanut butter.
• While 7 oz of Snacks, granola bars, hard, peanut butter contain 11.1 times more Vitamin B1, 3.3 times more Vitamin B2, 4.7 times more Vitamin B3, 2.8 times more Vitamin B5 and 2.3 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Snacks, granola bars, hard, peanut butter provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Snacks, granola bars, hard, peanut butter have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Snacks, granola bars, hard, peanut butter have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Snacks, granola bars, hard, peanut butter:

• 7 ounces of Canned Carrots with Liquids and Salt have 40.4 times more Water than Snacks, granola bars, hard, peanut butter.
• While 7 oz of Snacks, granola bars, hard, peanut butter contain 1.3 times more Calcium, 2.1 times more Copper, 4.6 times more Iron, 6.1 times more Magnesium, 2 times more Manganese, 7 times more Phosphorus, 1.7 times more Potassium, 37.5 times more Selenium and 4.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Snacks, granola bars, hard, peanut butter contain similar levels of Sodium 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 Snacks, granola bars, hard, peanut butter contain 21 times more Energy, 170 times more Fat, 128 times more Saturated Fat, 13.8 times more Omega 3, 213.4 times more Omega 6, 11.6 times more Carbohydrate, 1.6 times more Fiber and 16.9 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