Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Snacks, rice cakes, brown rice, rye

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Snacks, rice cakes, brown rice, rye	8%	9%	83%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Snacks, rice cakes, brown rice, rye	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	26.4% 766kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	7.77% 7.54g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	3.6% 1.15g	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	17.4% 2.96g	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	122% 159g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Snacks, rice cakes, brown rice, rye	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	15% 0.18mg	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	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	23% 0.3mg	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	2.5% 9.92μg	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	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, rice cakes, brown rice, rye	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	86% 0.77mg	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	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	257% 5.9mg	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	108% 754mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	18% 617mg	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	14.6% 218mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	5% 185g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Snacks, rice cakes, brown rice, rye per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Snacks, rice cakes, brown rice, rye 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, rice cakes, brown rice, rye:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 1.6 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, rye.
• While 7 oz of Snacks, rice cakes, brown rice, rye contain 4.8 times more Vitamin B1, 3.3 times more Vitamin B2, 16.7 times more Vitamin B3, 8 times more Vitamin B5 and 1.3 times more Vitamin B6 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, rice cakes, brown rice, rye have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Snacks, rice cakes, brown rice, rye have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Snacks, rice cakes, brown rice, rye:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.5 times more Calcium, 2.2 times more Sodium and 13.7 times more Water than Snacks, rice cakes, brown rice, rye.
• While 7 oz of Snacks, rice cakes, brown rice, rye contain 3.8 times more Copper, 3.5 times more Iron, 16 times more Magnesium, 6.6 times more Manganese, 19 times more Phosphorus, 1.8 times more Potassium and 10.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, rice cakes, brown rice, rye contain 16.8 times more Energy, 27.1 times more Fat, 7.5 times more Omega 3, 26.6 times more Omega 6, 14.9 times more Carbohydrate, 2.2 times more Fiber and 14 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