Comparing Nutrients in 100 grams Canned Carrots with Salt VS Prickly Pears

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Prickly Pears	6%	10%	84%

Macro Nutrients

	Canned Carrots with Salt	Prickly Pears	Recommended Dietary Allowance
Energy	0.86% 25kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	1.1% 0.19g	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	7.36% 9.57g	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	9.47% 3.6g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	1.3% 0.73g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Prickly Pears	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	1.17% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	2.88% 0.46mg	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	4.6% 0.06mg	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	1.5% 6μg	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	15.6% 14mg	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	Prickly Pears	Recommended Dietary Allowance
Calcium	2.5% 25mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	8.9% 0.08mg	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	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	20.2% 85mg	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	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	6.47% 220mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.37% 87.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Prickly Pears per 100 g

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

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Prickly Pears:

• 100 grams of Canned Carrots with Salt have 279 times more Vitamin A, 1.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Prickly Pears.
• While 100 g of Raw Prickly Pears contain 2 times more Vitamin B2 and 5.2 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Prickly Pears provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Prickly Pears have insufficient amounts of Vitamin A and Vitamin B9
• Both Drained Canned Carrots with Salt as well as Raw Prickly Pears have insufficient amounts of Vitamin B1 and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Prickly Pears:

• 100 grams of Canned Carrots with Salt have 1.3 times more Copper, 2.1 times more Iron, 48.4 times more Sodium and 2.2 times more Zinc than Prickly Pears.
• While 100 g of Raw Prickly Pears contain 2.2 times more Calcium and 10.6 times more Magnesium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Prickly Pears contain similar levels of Phosphorus, Potassium and Water per 100 grams.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 100 grams of Prickly Pears lack sufficient amounts of Zinc
• Both Drained Canned Carrots with Salt as well as Raw Prickly Pears lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Prickly Pears contain 1.7 times more Carbohydrate and 2.4 times more Fiber than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Raw Prickly Pears provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.