Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	4.84% 1.55g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	18.6% 3.16g	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	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	4.74% 3.43g	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	1.37% 0.99g	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	% 0.85g	g per day for Men 19-50 years
Sucrose	NA	% 1.57g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Waffles, gluten-free, frozen, ready-to-heat	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	13.2% 0.16mg	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	22.4% 3.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	10.2% 0.13mg	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	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	222% 5.3μg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	19.6% 0.18mg	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	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	67.4% 1.55mg	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	102% 712mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	5% 185g	2.33% 86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Waffles, gluten-free, frozen, ready-to-heat:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 1.7 times more Vitamin B6 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 4.2 times more Vitamin B1, 1.5 times more Vitamin B2, 4.3 times more Vitamin B3, 3.5 times more Vitamin B5, more Vitamin B12 and 1.3 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Vitamin B9 and Vitamin K per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Waffles, gluten-free, frozen, ready-to-heat:

• Canned Carrots Solids and Liquids with Salt have 1.4 times more Potassium and 2.1 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 1.3 times more Calcium, 3.4 times more Magnesium, 1.7 times more Manganese, 18 times more Phosphorus, 2.1 times more Sodium and 1.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Copper and Iron per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Carrots Solids and Liquids with Salt have 1.4 times more Sugars and 1.3 times more Fiber than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 11.4 times more Energy, 63.1 times more Fat, 31.2 times more Saturated Fat, 96.3 times more Omega 3, 28.5 times more Omega 6, 8 times more Carbohydrate and 4.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.