Comparing Nutrients in 7 ounces Puff pastry, frozen, ready-to-bake, baked VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake, baked	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	38% 1107kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	78.8% 76.4g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	321% 5.14g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	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	69.8% 91g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	2.05% 1.5g	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	7.83% 2.98g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake, baked	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.4% 0.64mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.54mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	5.5% 0.28mg	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	27.3% 109μg	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	0% 0mg	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	7.28% 1.1mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.3μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake, baked	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	2% 20mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	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	64.5% 5.16mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	42.7% 0.98mg	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	17% 119mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	88.4% 48.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Puff pastry, frozen, ready-to-bake, baked vs Canned Carrots with Liquids and Salt:

• Puff pastry, frozen, ready-to-bake, baked has 17 times more Vitamin B1, 9.6 times more Vitamin B2, 9 times more Vitamin B3, 6.9 times more Vitamin B9 and 1.7 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, more Vitamin B5, 5.9 times more Vitamin B6, more Vitamin C and 1.3 times more Vitamin E than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Puff pastry, frozen, ready-to-bake, baked vs Canned Carrots with Liquids and Salt:

• Puff pastry, frozen, ready-to-bake, baked has 5 times more Iron, 1.8 times more Magnesium, 3 times more Phosphorus, 61.3 times more Selenium and 1.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.1 times more Calcium, 2.8 times more Potassium and 12.6 times more Water than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Canned Carrots Solids and Liquids with Salt have similar amounts of Copper, Manganese and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Puff pastry, frozen, ready-to-bake, baked has 24.3 times more Energy, 275 times more Fat, 220.1 times more Saturated Fat, 323.5 times more Omega 3, 350.7 times more Omega 6, 8.5 times more Carbohydrate and 12.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.3 times more Sugars than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Canned Carrots Solids and Liquids with Salt have similar amounts of Fiber per 7 oz.
• Both Puff pastry, frozen, ready-to-bake, baked as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.