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

Macros Ratio

	Protein	Fat	Carbs
Kumquats	10%	10%	80%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Kumquats	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	4.86% 141kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.3% 31.6g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	6.73% 4.9g	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	34% 13g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Kumquats	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.32% 0.85mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.26% 0.41mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	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	8.43% 33.7μg	3.97% 16μg	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	97% 87mg	4.4% 3.97mg	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	2% 0.3mg	9.66% 1.45mg	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

	Kumquats	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	12.3% 123mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	22.7% 0.2mg	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	21.3% 1.7mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	5.4% 37.7mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.34% 160g	5% 185g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Kumquats vs Canned Carrots with Liquids and Salt:

• 7 ounces of Kumquats have 1.9 times more Vitamin B1, 3.3 times more Vitamin B2, 1.5 times more Vitamin B5, 2.1 times more Vitamin B9 and 22 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 40.9 times more Vitamin A, 3.1 times more Vitamin B6, 4.9 times more Vitamin E and more Vitamin K than Raw Kumquats.
• Both Kumquats and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Kumquats have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Raw Kumquats as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Kumquats have 2 times more Calcium, 1.7 times more Iron and 2.2 times more Magnesium than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 3.3 times more Manganese, 24 times more Sodium and 1.7 times more Zinc than Raw Kumquats.
• Both Kumquats and Canned Carrots with Liquids and Salt contain similar levels of Copper, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Kumquats lack sufficient amounts of Zinc
• Both Raw Kumquats as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Kumquats have 3.1 times more Energy, 5.9 times more Omega 3, 3 times more Carbohydrate, 3.8 times more Sugars, 3.6 times more Fiber and 3.2 times more Protein than Canned Carrots with Liquids and Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Kumquats as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 6 in seven ounces.