Comparing Nutrients in 100 grams Canned Carrots with Salt VS Bottled Pomegranate Juice

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Bottled Pomegranate Juice	1%	5%	94%

Macro Nutrients

	Canned Carrots with Salt	Bottled Pomegranate Juice	Recommended Dietary Allowance
Energy	0.86% 25kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.29% 0.05g	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% 13g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	17.4% 12.7g	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	8.8% 6.37g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	0.26% 0.1g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	0.27% 0.15g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Bottled Pomegranate 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	1.25% 0.015mg	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	1.46% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	3.08% 0.04mg	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	6% 24μg	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	0.11% 0.1mg	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	2.53% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	8.67% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Bottled Pomegranate Juice	Recommended Dietary Allowance
Calcium	2.5% 25mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	2.33% 0.021mg	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	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	4.13% 0.095mg	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	1.57% 11mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	6.3% 214mg	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	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	0.82% 0.09mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.32% 86g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Canned Carrots with Salt versus 100 g of Bottled Pomegranate 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 Bottled Pomegranate Juice:

• 100 grams of Canned Carrots with Salt have more Vitamin A, 2 times more Vitamin B2, 2.4 times more Vitamin B3, 2.8 times more Vitamin B6, 27 times more Vitamin C and 1.9 times more Vitamin E than Bottled Pomegranate Juice.
• While 100 g of Bottled Pomegranate Juice contain 2.1 times more Vitamin B5 and 2.7 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Bottled Pomegranate Juice provide similar amounts of Vitamin K per 100 grams.
• 100 grams of Bottled Pomegranate Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C
• Both Drained Canned Carrots with Salt as well as Bottled Pomegranate Juice 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 Bottled Pomegranate Juice:

• 100 grams of Canned Carrots with Salt have 2.3 times more Calcium, 5 times more Copper, 6.4 times more Iron, 4.7 times more Manganese, 2.2 times more Phosphorus, 26.9 times more Sodium and 2.9 times more Zinc than Bottled Pomegranate Juice.
• Both Canned Carrots with Salt and Bottled Pomegranate Juice contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Bottled Pomegranate Juice lack sufficient amounts of Calcium, Iron, Phosphorus and Zinc
• Both Drained Canned Carrots with Salt as well as Bottled Pomegranate 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 15 times more Fiber than Bottled Pomegranate Juice.
• While 100 g of Bottled Pomegranate Juice contain 2.4 times more Carbohydrate and 5.1 times more Sugars than Drained Canned Carrots with Salt.
• 100 grams of Bottled Pomegranate Juice provide inadequate amounts of Fiber
• Both Drained Canned Carrots with Salt as well as Bottled Pomegranate Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.