Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Snacks, potato sticks

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Snacks, potato sticks	5%	56%	39%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Snacks, potato sticks	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	35.7% 1036kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	70.4% 68.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	55% 17.6g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	208% 35.3g	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	81.4% 106g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	0.6% 0.44g	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	17.8% 6.75g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Snacks, potato sticks	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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	49% 0.64mg	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	20% 79.4μg	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	104% 94mg	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	121% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	36.5% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Snacks, potato sticks	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	69.5% 0.63mg	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	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	36.5% 0.84mg	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	48.8% 341mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	72% 2455mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	83.7% 1256mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	5% 185g	0.12% 4.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Snacks, potato sticks per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Snacks, potato sticks 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, potato sticks:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A than Snacks, potato sticks.
• While 7 oz of Snacks, potato sticks contain 5.1 times more Vitamin B1, 4.3 times more Vitamin B2, 11.4 times more Vitamin B3, 2.9 times more Vitamin B5, 2.9 times more Vitamin B6, 5 times more Vitamin B9, 23.7 times more Vitamin C, 12.5 times more Vitamin E and 2.3 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Snacks, potato sticks have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids with Salt as well as Snacks, potato sticks 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 Snacks, potato sticks:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.7 times more Calcium and 42.3 times more Water than Snacks, potato sticks.
• While 7 oz of Snacks, potato sticks contain 3.1 times more Copper, 4.4 times more Iron, 7.1 times more Magnesium, 8.6 times more Phosphorus, 7.2 times more Potassium, 20.3 times more Selenium, 2.6 times more Sodium and 3.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Snacks, potato sticks contain similar levels of Manganese per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 7 ounces of Snacks, potato sticks lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 11.2 times more Sugars than Snacks, potato sticks.
• While 7 oz of Snacks, potato sticks contain 22.7 times more Energy, 245.7 times more Fat, 355.2 times more Saturated Fat, 8.8 times more Omega 3, 317.9 times more Omega 6, 9.9 times more Carbohydrate, 1.9 times more Fiber and 11.6 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