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

Macros Ratio

	Protein	Fat	Carbs
Oheloberries	5%	6%	89%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Oheloberries	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	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	10.4% 13.6g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	9.4% 3.57g	38g per day for Men 19-50 years
Protein	1.35% 0.75g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Oheloberries	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.35% 0.54mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	13.2% 12mg	4.4% 3.97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oheloberries	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	NA	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	2.23% 0.18mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	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	2.83% 20mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	2.2% 75.4mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	NA	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.95% 183g	5% 185g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oheloberries 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 Oheloberries vs Canned Carrots with Liquids and Salt:

• 7 ounces of Oheloberries have 1.3 times more Vitamin B2 and 3 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 14.6 times more Vitamin A and 1.6 times more Vitamin B3 than Raw Oheloberries.
• 7 ounces of Oheloberries have insufficient amounts of Vitamin B3
• Both Raw Oheloberries as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B1 and Vitamin B12 in seven ounces.

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

• 7 oz of Canned Carrots Solids and Liquids with Salt contain 4.4 times more Calcium, 5.8 times more Iron, 1.5 times more Magnesium, 2 times more Phosphorus, 4.6 times more Potassium and 240 times more Sodium than Raw Oheloberries.
• Both Oheloberries and Canned Carrots with Liquids and Salt contain similar levels of Water per seven ounces.
• 7 ounces of Oheloberries lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oheloberries have 1.3 times more Carbohydrate than Canned Carrots with Liquids and Salt.
• Both Raw Oheloberries as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy and Protein in seven ounces.