Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	15%	5%	80%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.83% 0.14g	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	11% 14.5g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	6.6% 4.8g	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	16% 6.15g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Vitamin A	135% 1216μg	129% 1157μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	12.2% 0.16mg	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	8.38% 7.54mg	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	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	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	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.84% 73.4μg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	NA	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	5% 185g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix 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 Carrots, Green Beans, Peas, Lima Beans and Corn mix:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.4 times more Vitamin B6 and 2.5 times more Vitamin E than Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix.
• While 7 oz of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 2.3 times more Vitamin B9, 1.9 times more Vitamin C and 1.9 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix provide similar amounts of Vitamin A and Vitamin B3 per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix have insufficient amounts of Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn 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 Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.5 times more Calcium, 1.3 times more Potassium and 9.2 times more Sodium than Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix.
• While 7 oz of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 1.7 times more Magnesium, 1.9 times more Phosphorus and 1.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix contain similar levels of Copper, Iron and Water per seven ounces.
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 1.4 times more Carbohydrate, 1.7 times more Fiber and 2.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.