Comparing Nutrients in 7 ounces Pie, coconut creme, commercially prepared VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	20.4% 591kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	43.3% 14g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	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	57% 74g	8.46% 11g	130g per day for Men 19-50 years
Sugars	50.7% 36.8g	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	6.8% 2.58g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	5.95% 53.6μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	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	3.47% 14μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.92% 0.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.95% 5.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2% 12IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.76% 10.5μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	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	20% 1.6mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	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	24% 169mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	2.3% 85.7g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, coconut creme, commercially prepared VS Canned Carrots with Salt per 7 oz

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

• 7 ounces of Pie, coconut creme, commercially prepared have 2.8 times more Vitamin B1, 2.7 times more Vitamin B2, 1.8 times more Vitamin B5 and more Vitamin B12 than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 20.7 times more Vitamin A, 2.8 times more Vitamin B3, 1.6 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C, 4.9 times more Vitamin E and 1.8 times more Vitamin K than Pie, coconut creme, commercially prepared.
• 7 ounces of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin C and Vitamin E
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• Both Pie, coconut creme, commercially prepared as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pie, coconut creme, commercially prepared vs Canned Carrots with Salt:

• 7 ounces of Pie, coconut creme, commercially prepared have 1.3 times more Iron, 2.5 times more Magnesium, 3.5 times more Phosphorus, 13.3 times more Selenium and 1.8 times more Zinc than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 1.5 times more Copper, 2.8 times more Potassium and 2.2 times more Water than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Canned Carrots with Salt contain similar levels of Calcium, Manganese and Sodium per seven ounces.
• 7 ounces of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie, coconut creme, commercially prepared have 11.9 times more Energy, 87.4 times more Fat, 193.8 times more Saturated Fat, 6.8 times more Omega 3, 18.6 times more Omega 6, 6.7 times more Carbohydrate, 7.5 times more Sugars and 3.3 times more Protein than Canned Carrots with Salt.
• Both Pie, coconut creme, commercially prepared and Canned Carrots with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein