Comparing Nutrients in 7 ounces Pie, blueberry, commercially prepared VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, commercially prepared	3%	38%	59%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Pie, blueberry, commercially prepared	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	16% 460kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.33g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	29.6% 0.47g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	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	53.3% 69.3g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	27% 19.6g	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	5.22% 2g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, commercially prepared	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	9.7% 87.3μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	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	13.4% 53.6μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.95% 5.36mg	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	13.8% 2.06mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.4% 21μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, commercially prepared	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	1.6% 16mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	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	7.44% 0.6mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	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	6.52% 45.6mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	38% 570mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	2.8% 104g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, blueberry, commercially prepared VS Canned Carrots with Liquids and Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie, blueberry, commercially prepared 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 Pie, blueberry, commercially prepared vs Canned Carrots with Liquids and Salt:

• 7 ounces of Pie, blueberry, commercially prepared have 3.4 times more Vitamin B9, 1.4 times more Vitamin C and 1.4 times more Vitamin E than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 13.9 times more Vitamin A, 1.4 times more Vitamin B3 and 3 times more Vitamin B6 than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin K per seven ounces.
• 7 ounces of Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B3
• Both Pie, blueberry, commercially prepared as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pie, blueberry, commercially prepared vs Canned Carrots with Liquids and Salt:

• 7 ounces of Pie, blueberry, commercially prepared have 3.5 times more Selenium than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 3.9 times more Calcium, 2.2 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium, 2.6 times more Manganese, 3.5 times more Potassium, 1.8 times more Zinc and 1.8 times more Water than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Canned Carrots with Liquids and Salt contain similar levels of Phosphorus and Sodium per seven ounces.
• 7 ounces of Pie, blueberry, commercially prepared lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie, blueberry, commercially prepared have 10.1 times more Energy, 71.4 times more Fat, 67.2 times more Saturated Fat, 29.9 times more Omega 3, 58.6 times more Omega 6, 6.5 times more Carbohydrate, 4 times more Sugars and 3.1 times more Protein than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 1.8 times more Fiber than Pie, blueberry, commercially prepared.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein