Comparing Nutrients in 100 grams Canned Carrots with Salt VS Boiled Skinless Apples

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Skinless Apples	2%	6%	92%

Macro Nutrients

	Canned Carrots with Salt	Boiled Skinless Apples	Recommended Dietary Allowance
Energy	0.86% 25kcal	1.83% 53kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.26% 5.54g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	15% 11g	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	3.95% 1.5g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	0.46% 0.26g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Skinless Apples	Recommended Dietary Allowance
Vitamin A	62% 558μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	1.33% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	0.59% 0.095mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	0.92% 0.046mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	3.4% 0.044mg	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	2.25% 9μg	0.25% 1μg	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	3% 2.7mg	0.22% 0.2mg	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	4.93% 0.74mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Skinless Apples	Recommended Dietary Allowance
Calcium	2.5% 25mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	3.9% 0.035mg	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	8% 0.64mg	2.38% 0.19mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	0.71% 3mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	5.13% 0.12mg	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	3.43% 24mg	1.14% 8mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.3% 85.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Boiled Skinless Apples per 100 g

Compare the macro and micronutrient content in 100 g of Canned Carrots with Salt versus 100 g of Boiled Skinless Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Boiled Skinless Apples:

• 100 grams of Canned Carrots with Salt have 279 times more Vitamin A, 2.5 times more Vitamin B2, 5.8 times more Vitamin B3, 2.9 times more Vitamin B5, 2.5 times more Vitamin B6, 9 times more Vitamin B9, 13.5 times more Vitamin C, 14.8 times more Vitamin E and 16.3 times more Vitamin K than Boiled Skinless Apples.
• 100 grams of Boiled Skinless Apples have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Boiled Raw Apples Without Skin have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Boiled Skinless Apples:

• 100 grams of Canned Carrots with Salt have 5 times more Calcium, 3 times more Copper, 3.4 times more Iron, 3.8 times more Manganese, 3 times more Phosphorus, 2 times more Potassium, 242 times more Sodium and 6.5 times more Zinc than Boiled Skinless Apples.
• Both Canned Carrots with Salt and Boiled Skinless Apples contain similar levels of Water per 100 grams.
• 100 grams of Boiled Skinless Apples lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Drained Canned Carrots with Salt as well as Boiled Raw Apples Without Skin lack sufficient amounts of Magnesium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled Raw Apples Without Skin contain 2.5 times more Carbohydrate, 4.4 times more Sugars and 1.6 times more Fiber than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Boiled Raw Apples Without Skin provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.