Comparing Nutrients in 7 ounces Grapefruit VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Grapefruit	7%	3%	90%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Grapefruit	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	8.46% 11g	130g per day for Men 19-50 years
Sugars	19% 14g	6.8% 4.92g	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	5.74% 2.2g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Grapefruit	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	10% 91μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	17% 0.22mg	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	4.96% 20μg	4.47% 18μg	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	76% 68.3mg	5.95% 5.36mg	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	1.7% 0.26mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	2.4% 24mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	2.23% 0.18mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	39% 0.89mg	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	2.27% 16mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.87% 180g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapefruit VS Canned Carrots with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Grapefruit versus 7 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Grapefruit vs Canned Carrots with Salt:

• 7 ounces of Grapefruit have 2 times more Vitamin B1, 2.1 times more Vitamin B5 and 12.7 times more Vitamin C than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 12.1 times more Vitamin A, 1.5 times more Vitamin B2, 2.2 times more Vitamin B3, 2.7 times more Vitamin B6, 5.7 times more Vitamin E and more Vitamin K than Raw Grapefruit.
• Both Grapefruit and Canned Carrots with Salt provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Grapefruit have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Grapefruit as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Grapefruit vs Canned Carrots with Salt:

• 7 oz of Drained Canned Carrots with Salt contain 2.1 times more Calcium, 2.2 times more Copper, 7.1 times more Iron, 37.5 times more Manganese, 3 times more Phosphorus, 1.3 times more Potassium, more Sodium and 3.7 times more Zinc than Raw Grapefruit.
• Both Grapefruit and Canned Carrots with Salt contain similar levels of Water per seven ounces.
• 7 ounces of Grapefruit lack sufficient amounts of Calcium, Iron, Manganese, Phosphorus and Zinc
• Both Raw Grapefruit as well as Drained Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Grapefruit have 1.5 times more Carbohydrate and 2.8 times more Sugars than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 1.4 times more Fiber than Raw Grapefruit.
• Both Raw Grapefruit as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.