Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Canned Tamarind Nectar

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Tamarind Nectar	1%	2%	97%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Tamarind Nectar	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	NA	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	NA	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	22.5% 29.2g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	34.8% 25.2g	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	16.6% 12g	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	% 11.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.26g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	0.32% 0.18g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Tamarind Nectar	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	0.5% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	0.46% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	0.87% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	1.47% 0.073mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	1.07% 0.014mg	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	0.5% 2μg	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	15.7% 14mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Canned Tamarind Nectar	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	3.1% 0.028mg	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	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	1.73% 0.04mg	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	0.57% 3.97mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	1.58% 53.6mg	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	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	5% 185g	4.56% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Canned Tamarind Nectar per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Canned Tamarind Nectar 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 Canned Tamarind Nectar:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 9 times more Vitamin B2, 6 times more Vitamin B3, 3.8 times more Vitamin B5, 16 times more Vitamin B6, 8 times more Vitamin B9, 6.1 times more Vitamin E and 98 times more Vitamin K than Canned Tamarind Nectar.
• While 7 oz of Canned Tamarind Nectar contain 3.6 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Tamarind Nectar have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Tamarind Nectar have insufficient amounts of Vitamin B1 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Canned Tamarind Nectar:

• 7 ounces of Canned Carrots with Liquids and Salt have 3.1 times more Calcium, 7.4 times more Copper, 2.3 times more Magnesium, 22.5 times more Manganese, 10 times more Phosphorus, 6.4 times more Potassium, 34.3 times more Sodium and 14.5 times more Zinc than Canned Tamarind Nectar.
• While 7 oz of Canned Tamarind Nectar contain 1.4 times more Iron than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Tamarind Nectar contain similar levels of Water per seven ounces.
• 7 ounces of Canned Tamarind Nectar lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 3.6 times more Fiber than Canned Tamarind Nectar.
• While 7 oz of Canned Tamarind Nectar contain 2.7 times more Carbohydrate and 5.2 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Tamarind Nectar provide inadequate amounts of Fiber
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Tamarind Nectar provide inadequate amounts of Energy and Protein in seven ounces.