Comparing Nutrients in 7 ounces Marmalade, orange VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Marmalade, orange	0%	0%	100%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Marmalade, orange	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17% 488kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	101% 132g	8.46% 11g	130g per day for Men 19-50 years
Sugars	164% 119g	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	3.66% 1.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	1.06% 0.6g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Marmalade, orange	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.64% 0.1mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.6% 0.03mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.9% 0.038mg	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	4.47% 18μg	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	10.6% 9.53mg	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	0.79% 0.12mg	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

	Marmalade, orange	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	23% 0.21mg	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	3.72% 0.3mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	1.73% 0.04mg	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	1.13% 7.94mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	2.16% 73.4mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	1.8% 66g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Marmalade, orange VS Canned Carrots with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Marmalade, orange 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 Marmalade, orange vs Canned Carrots with Salt:

• 7 ounces of Marmalade, orange have 1.8 times more Vitamin C than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 186 times more Vitamin A, 10.6 times more Vitamin B3, 9 times more Vitamin B5, 5.9 times more Vitamin B6, 12.3 times more Vitamin E and more Vitamin K than Marmalade, orange.
• Both Marmalade, orange and Canned Carrots with Salt provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Marmalade, orange have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K
• Both Marmalade, orange as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Marmalade, orange vs Canned Carrots with Salt:

• 7 ounces of Marmalade, orange have 1.5 times more Calcium than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 4.3 times more Iron, 22.5 times more Manganese, 6 times more Phosphorus, 4.8 times more Potassium, 4.3 times more Sodium, 6.5 times more Zinc and 2.8 times more Water than Marmalade, orange.
• Both Marmalade, orange and Canned Carrots with Salt contain similar levels of Copper per seven ounces.
• 7 ounces of Marmalade, orange lack sufficient amounts of Iron, Manganese, Phosphorus, Potassium and Zinc
• Both Marmalade, orange 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 Marmalade, orange have 9.8 times more Energy, 12 times more Carbohydrate and 24.2 times more Sugars than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 2.1 times more Fiber than Marmalade, orange.
• 7 ounces of Marmalade, orange provide inadequate amounts of Fiber
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy
• Both Marmalade, orange as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.