Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Snacks, pretzels, hard, plain, made with enriched flour, unsalted

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Snacks, pretzels, hard, plain, made with enriched flour, unsalted	9%	8%	83%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	26% 756kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	4.65% 1.5g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	13.4% 2.3g	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	121% 157g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	6.05% 4.4g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	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	76.2% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	17.7% 0.23mg	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	85% 339μg	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% 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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	58.2% 0.52mg	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	107% 8.57mg	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	154% 3.55mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	33% 496mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	15.3% 1.7mg	11mg per day for Men 19-50 years
Water	5% 185g	0.18% 6.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Snacks, pretzels, hard, plain, made with enriched flour, unsalted per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted 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, pretzels, hard, plain, made with enriched flour, unsalted:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, more Vitamin C, 2.1 times more Vitamin E and 10.9 times more Vitamin K than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 7 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain 24.3 times more Vitamin B1, 23.1 times more Vitamin B2, 12.5 times more Vitamin B3, 2.1 times more Vitamin B5 and 21.4 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Snacks, pretzels, hard, plain, made with enriched flour, unsalted 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, pretzels, hard, plain, made with enriched flour, unsalted have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Snacks, pretzels, hard, plain, made with enriched flour, unsalted 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, pretzels, hard, plain, made with enriched flour, unsalted:

• 7 ounces of Canned Carrots with Liquids and Salt have 28.2 times more Water than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 7 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain 2.6 times more Copper, 8.3 times more Iron, 3.9 times more Magnesium, 4 times more Manganese, 5.7 times more Phosphorus, 14.5 times more Selenium and 2.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain similar levels of Calcium, Potassium and 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, pretzels, hard, plain, made with enriched flour, unsalted contain 16.6 times more Energy, 25 times more Fat, 30 times more Saturated Fat, 7.5 times more Omega 3, 20.5 times more Omega 6, 14.7 times more Carbohydrate, 1.6 times more Fiber and 15.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Snacks, pretzels, hard, plain, made with enriched flour, unsalted offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein