Comparing Nutrients in 7 ounces Boiled Carrots VS Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids	3%	1%	96%

Macro Nutrients

	Boiled Carrots	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	22.8% 29.6g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	38% 27.6g	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	0.99% 0.71g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 5.36g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	5.22% 2g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	188% 1691μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	2.42% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	7.8% 0.1mg	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	6.95% 27.8μg	1.5% 5.95μg	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	7.94% 7.14mg	4.2% 3.77mg	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	13.6% 2.04mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	15.4% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	12.7% 0.29mg	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	8.5% 59.5mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.53% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids:

• 7 ounces of Boiled Carrots have 85.2 times more Vitamin A, 3.7 times more Vitamin B1, 2.3 times more Vitamin B2, 1.7 times more Vitamin B3, 3.8 times more Vitamin B5, 3 times more Vitamin B6, 4.7 times more Vitamin B9, 1.9 times more Vitamin C, 2.1 times more Vitamin E and 5.3 times more Vitamin K than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids.
• 7 ounces of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Boiled and Drained Carrots as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids:

• 7 ounces of Boiled Carrots have 5 times more Calcium, 2 times more Magnesium, 2.7 times more Phosphorus, 2.6 times more Potassium and 9.7 times more Sodium than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids.
• While 7 oz of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids contain 4.1 times more Copper than Boiled and Drained Carrots.
• Both Boiled Carrots and Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids contain similar levels of Iron, Manganese and Water per seven ounces.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper
• 7 ounces of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Boiled and Drained Carrots as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Carrots have 3 times more Fiber than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids.
• While 7 oz of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids contain 1.8 times more Carbohydrate and 4 times more Sugars than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.