Comparing Nutrients in 7 ounces Strawberries VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Strawberries	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	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	11.7% 15.2g	8.46% 11g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	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	6.68% 4.84g	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	% 3.95g	NA	g per day for Men 19-50 years
Sucrose	% 0.93g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.37% 1.33g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.96% 0.25mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.26% 0.38μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	4.47% 18μg	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	130% 117mg	5.95% 5.36mg	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	3.84% 0.58mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	10% 0.81mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	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	6.8% 47.6mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	8.93% 304mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.88% 180g	5% 184g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Strawberries have 1.3 times more Vitamin B1, 2.7 times more Vitamin B9 and 21.8 times more Vitamin C than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 558 times more Vitamin A, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.4 times more Vitamin B6, 2.6 times more Vitamin E and 4.5 times more Vitamin K than Raw Strawberries.
• Both Strawberries and Canned Carrots with Salt provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Strawberries have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Strawberries as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Strawberries have 1.6 times more Magnesium than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 1.6 times more Calcium, 2.2 times more Copper, 1.6 times more Iron, 242 times more Sodium and 1.9 times more Zinc than Raw Strawberries.
• Both Strawberries and Canned Carrots with Salt contain similar levels of Manganese, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Strawberries lack sufficient amounts of Calcium and Zinc
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Raw Strawberries as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Strawberries have 5.9 times more Omega 3, 1.4 times more Carbohydrate, 2 times more Sugars and 1.3 times more Fiber than Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Omega 3
• Both Raw Strawberries as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.