Comparing Nutrients in 7 ounces Rowal VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Rowal	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	7.6% 220kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.49g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	NA	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.4g	8.46% 11g	130g per day for Men 19-50 years
Sugars	38.6% 28g	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	1.37% 0.99g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	32.4% 12.3g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Rowal	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	4.2% 37.7μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.36% 0.27mg	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	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57% 51mg	5.95% 5.36mg	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	9.8% 1.47mg	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

	Rowal	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	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	54.6% 4.37mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	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	14.7% 103mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	3.83% 142g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Rowal VS Canned Carrots with Salt per 7 oz

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

• 7 ounces of Rowal have 9.6 times more Vitamin C than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 29.4 times more Vitamin A than Raw Rowal.

Comparing minerals per 7 ounces for Rowal vs Canned Carrots with Salt:

• 7 ounces of Rowal have 10.2 times more Copper, 3.4 times more Iron, 4 times more Magnesium, 2.2 times more Phosphorus and 1.7 times more Zinc than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 1.7 times more Calcium, 2.9 times more Manganese, 1.4 times more Potassium, 60.5 times more Sodium and 1.3 times more Water than Raw Rowal.
• 7 ounces of Rowal lack sufficient amounts of Calcium
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rowal have 4.4 times more Energy, 10.5 times more Fat, 4.3 times more Carbohydrate, 5.7 times more Sugars, 4.1 times more Fiber and 3.6 times more Protein than Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein