Comparing Nutrients in 100 grams Canned Carrots with Salt VS Lemon Juice

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Lemon Juice	4%	7%	89%

Macro Nutrients

	Canned Carrots with Salt	Lemon Juice	Recommended Dietary Allowance
Energy	0.86% 25kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.071% 0.012g	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	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	3.48% 2.52g	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	1.5% 1.1g	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	% 0.99g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	0.63% 0.35g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Lemon Juice	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	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	0.57% 0.091mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	2.62% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	3.54% 0.046mg	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	5% 20μg	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	43% 38.7mg	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	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Lemon Juice	Recommended Dietary Allowance
Calcium	2.5% 25mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	1.78% 0.016mg	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	1% 0.08mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	1.43% 6mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	0.52% 0.012mg	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	3.03% 103mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.18% 0.1μg	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	0.45% 0.05mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Lemon Juice per 100 g

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

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Lemon Juice:

• 100 grams of Canned Carrots with Salt have more Vitamin A, 2 times more Vitamin B2, 6.1 times more Vitamin B3, 2.4 times more Vitamin B6, 4.9 times more Vitamin E and more Vitamin K than Lemon Juice.
• While 100 g of Raw Lemon Juice contain 1.3 times more Vitamin B1, 2.2 times more Vitamin B9 and 14.3 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Lemon Juice provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 100 grams of Lemon Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Raw Lemon Juice have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Lemon Juice:

• 100 grams of Canned Carrots with Salt have 4.2 times more Calcium, 6.5 times more Copper, 8 times more Iron, 37.5 times more Manganese, 3 times more Phosphorus, 1.7 times more Potassium, 242 times more Sodium and 5.2 times more Zinc than Lemon Juice.
• Both Canned Carrots with Salt and Lemon Juice contain similar levels of Water per 100 grams.
• 100 grams of Lemon Juice lack sufficient amounts of Calcium, Copper, Iron, Manganese, Phosphorus and Zinc
• Both Drained Canned Carrots with Salt as well as Raw Lemon Juice lack sufficient amounts of Magnesium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Carrots with Salt have 5 times more Fiber than Lemon Juice.
• Both Canned Carrots with Salt and Lemon Juice offer comparable quantities of Carbohydrate and Sugars per 100 grams.
• 100 grams of Lemon Juice provide inadequate amounts of Fiber
• Both Drained Canned Carrots with Salt as well as Raw Lemon Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.