Comparing Nutrients in 100 grams Canned Carrots with Salt VS Pretzels, soft, unsalted

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Pretzels, soft, unsalted	10%	8%	82%

Macro Nutrients

	Canned Carrots with Salt	Pretzels, soft, unsalted	Recommended Dietary Allowance
Energy	0.86% 25kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	2.17% 0.7g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	5.25% 0.89g	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	54.6% 71g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	0.34% 0.25g	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	4.47% 1.7g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Pretzels, soft, unsalted	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	26.7% 4.27mg	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	1.54% 0.02mg	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% 0mg	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	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Pretzels, soft, unsalted	Recommended Dietary Allowance
Calcium	2.5% 25mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	14% 0.13mg	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	49% 3.92mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	5% 21mg	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	11.3% 79mg	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	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	17% 252mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	8.55% 0.94mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Pretzels, soft, unsalted per 100 g

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

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Pretzels, soft, unsalted:

• 100 grams of Canned Carrots with Salt have more Vitamin A, 5.6 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 3.6 times more Vitamin K than Pretzels, soft, unsalted.
• While 100 g of Pretzels, soft, unsalted contain 22.8 times more Vitamin B1, 9.7 times more Vitamin B2, 7.7 times more Vitamin B3 and 2.7 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 100 grams of Pretzels, soft, unsalted have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Drained Canned Carrots with Salt as well as Pretzels, soft, unsalted have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Pretzels, soft, unsalted:

• 100 grams of Canned Carrots with Salt have 2 times more Potassium and 6.2 times more Water than Pretzels, soft, unsalted.
• While 100 g of Pretzels, soft, unsalted contain 6.1 times more Iron, 2.6 times more Magnesium, 3.3 times more Phosphorus, 43 times more Selenium and 3.6 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Pretzels, soft, unsalted contain similar levels of Calcium, Copper and Sodium per 100 grams.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Carrots with Salt have 9.9 times more Sugars than Pretzels, soft, unsalted.
• While 100 g of Pretzels, soft, unsalted contain 13.8 times more Energy, 16.3 times more Fat, 19.3 times more Saturated Fat, 5 times more Omega 3, 11.3 times more Omega 6, 12.8 times more Carbohydrate and 12.8 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Pretzels, soft, unsalted offer comparable quantities of Fiber per 100 grams.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein