Comparing Nutrients in 7 ounces Canned Prune Juice VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Prune Juice	3%	0%	97%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Prune Juice	Boiled Carrots	Recommended Dietary Allowance
Energy	4.86% 141kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.061% 0.06g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.019% 0.006g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.082% 0.014g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.6% 34.6g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	45% 32.6g	9.44% 6.85g	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	0.99% 0.71g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 5.36g	g per day for Men 19-50 years
Fiber	5.22% 2g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.16% 1.2g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Canned Prune Juice	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.74% 1.56mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	23.4% 0.3mg	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	0% 0μg	6.95% 27.8μg	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	9.04% 8.14mg	7.94% 7.14mg	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	1.6% 0.24mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Prune Juice	Boiled Carrots	Recommended Dietary Allowance
Calcium	2.4% 24mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	3% 119μg	2.36% 94μg	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	29.3% 2.34mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	13.4% 0.31mg	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	7.1% 49.6mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.36% 161g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Prune Juice vs Boiled Carrots:

• Canned Prune Juice has 1.6 times more Vitamin B2, 1.2 times more Vitamin B3 and 1.4 times more Vitamin B6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 4.1 times more Vitamin B1, 2.2 times more Vitamin B5, more Vitamin B9, 8.6 times more Vitamin E and 4 times more Vitamin K than Canned Prune Juice.
• Both Canned Prune Juice and Boiled and Drained Carrots have similar amounts of Vitamin C per 7 oz.
• Both Canned Prune Juice as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Prune Juice vs Boiled Carrots:

• Canned Prune Juice has 4 times more Copper, 1.3 times more Fluoride, 3.5 times more Iron and 1.4 times more Magnesium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.5 times more Calcium and 14.5 times more Sodium than Canned Prune Juice.
• Both Canned Prune Juice and Boiled and Drained Carrots have similar amounts of Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Prune Juice has 2 times more Energy, 2.1 times more Carbohydrate and 4.8 times more Sugars than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3 times more Fiber than Canned Prune Juice.
• Both Canned Prune Juice and Boiled and Drained Carrots have similar amounts of Protein per 7 oz.
• Both Canned Prune Juice as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.