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

Macros Ratio

	Protein	Fat	Carbs
Lemon Peel	8%	4%	88%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Lemon Peel	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.2% 93kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	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	24.4% 31.8g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	11.4% 8.28g	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	55.4% 21g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Lemon Peel	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	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	6.45% 25.8μg	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	284% 256mg	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	3.3% 0.5mg	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

	Lemon Peel	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	26.6% 266mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	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	20% 1.6mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.4% 24mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.38% 162g	5% 185g	3700g per day for Men 19-50 years

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

• Raw Lemon Peel has 3.2 times more Vitamin B1, 3 times more Vitamin B2, 2.3 times more Vitamin B5, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9 and 64.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 204.3 times more Vitamin A, 2.9 times more Vitamin E and more Vitamin K than Raw Lemon Peel.
• Both Raw Lemon Peel and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 per 7 oz.
• Both Raw Lemon Peel as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Lemon Peel has 4.3 times more Calcium, 1.5 times more Iron, 1.7 times more Magnesium and 1.8 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.7 times more Phosphorus and 40 times more Sodium than Raw Lemon Peel.
• Both Raw Lemon Peel and Canned Carrots Solids and Liquids with Salt have similar amounts of Copper, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Lemon Peel has 2 times more Energy, 3.3 times more Omega 3, 3 times more Carbohydrate, 1.7 times more Sugars, 5.9 times more Fiber and 2.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Raw Lemon Peel as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.