Comparing Nutrients in 100 grams Canned Carrots with Salt VS Java-plum

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Java-plum	4%	3%	93%

Macro Nutrients

	Canned Carrots with Salt	Java-plum	Recommended Dietary Allowance
Energy	0.86% 25kcal	2.07% 60kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	NA	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	NA	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	12% 15.6g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	NA	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	NA	38g per day for Men 19-50 years
Protein	1.14% 0.64g	1.3% 0.72g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Java-plum	Recommended Dietary Allowance
Vitamin A	62% 558μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	0.5% 0.006mg	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	1.63% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	2.92% 0.038mg	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	NA	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	16% 14.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.93% 0.74mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Java-plum	Recommended Dietary Allowance
Calcium	2.5% 25mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	NA	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	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	NA	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	2.32% 79mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	16% 242mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	NA	11mg per day for Men 19-50 years
Water	2.5% 93g	2.25% 83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Java-plum:

• Drained Canned Carrots with Salt have more Vitamin A, 3 times more Vitamin B1, 2.5 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.9 times more Vitamin B6 than Raw Java-plum.
• While Raw Java-plum contains 5.3 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Raw Java-plum have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Java-plum:

• Drained Canned Carrots with Salt have 1.3 times more Calcium, 3.4 times more Iron, 1.4 times more Phosphorus, 2.3 times more Potassium and 17.3 times more Sodium than Raw Java-plum.
• While Raw Java-plum contains 1.9 times more Magnesium than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Raw Java-plum have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Java-plum contains 2.4 times more Energy and 2.8 times more Carbohydrate than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Raw Java-plum have similar amounts of Protein per 100 g.
• Both Drained Canned Carrots with Salt as well as Raw Java-plum have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.