Comparing Nutrients in 7 ounces Syrups, corn, dark VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Syrups, corn, dark	0%	0%	100%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Syrups, corn, dark	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	19.6% 568kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	118% 154g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	212% 154g	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	0% 0g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	0% 0g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Syrups, corn, dark	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	1.8% 0.022mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.37% 0.018mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.25% 0.04mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.91% 0.046mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.37% 0.018mg	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	0% 0μg	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	0% 0mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, corn, dark	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	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	9.18% 0.73mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	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	3.1% 22mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	2.57% 87.3mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	20.5% 308mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Syrups, corn, dark vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.7 times more Vitamin B1, 3 times more Vitamin B2, 21.1 times more Vitamin B3, 6 times more Vitamin B5, 12.4 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, corn, dark.
• Both Syrups, corn, dark 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 Syrups, corn, dark vs Canned Carrots with Liquids and Salt:

• Syrups, corn, dark have 7.3 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.7 times more Calcium, 1.9 times more Copper, 1.4 times more Iron, 4.5 times more Manganese, 1.8 times more Phosphorus, 3.9 times more Potassium, 1.5 times more Sodium, 7.3 times more Zinc and 4.2 times more Water than Syrups, corn, dark.
• Both Syrups, corn, dark and Canned Carrots Solids and Liquids with Salt have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Syrups, corn, dark have 12.4 times more Energy, 14.4 times more Carbohydrate and 31.5 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Fiber and more Protein than Syrups, corn, dark.
• Both Syrups, corn, dark as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.