Comparing Nutrients in 100 grams Canned Carrots with Salt VS Puff pastry, frozen, ready-to-bake, baked

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%

Macro Nutrients

	Canned Carrots with Salt	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	0.86% 25kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	39.7% 38.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	17% 5.5g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	162% 2.6g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	116% 19.6g	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	35% 45.7g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	1.03% 0.75g	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	3.95% 1.5g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Puff pastry, frozen, ready-to-bake, baked	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	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	23.8% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	1.46% 0.019mg	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	13.8% 55μg	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	3.67% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	2.5% 25mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	12.8% 0.12mg	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	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	21.5% 0.5mg	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	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	1.82% 62mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	44.5% 24.5μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	17% 253mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.2% 7.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Puff pastry, frozen, ready-to-bake, baked per 100 g

Compare the macro and micronutrient content in 100 g of Canned Carrots with Salt versus 100 g of Puff pastry, frozen, ready-to-bake, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Puff pastry, frozen, ready-to-bake, baked:

• 100 grams of Canned Carrots with Salt have more Vitamin A, more Vitamin B5, 5.9 times more Vitamin B6, more Vitamin C and 1.3 times more Vitamin E than Puff pastry, frozen, ready-to-bake, baked.
• While 100 g of Puff pastry, frozen, ready-to-bake, baked contain 17.9 times more Vitamin B1, 8.6 times more Vitamin B2, 6.9 times more Vitamin B3, 6.1 times more Vitamin B9 and 1.7 times more Vitamin K than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 100 grams of Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Drained Canned Carrots with Salt as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Puff pastry, frozen, ready-to-bake, baked:

• 100 grams of Canned Carrots with Salt have 2.5 times more Calcium, 2.9 times more Potassium and 12.6 times more Water than Puff pastry, frozen, ready-to-bake, baked.
• While 100 g of Puff pastry, frozen, ready-to-bake, baked contain 4.1 times more Iron, 2 times more Magnesium, 2.5 times more Phosphorus, 61.3 times more Selenium and 2.1 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Puff pastry, frozen, ready-to-bake, baked contain similar levels of Copper, Manganese and Sodium per 100 grams.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 100 grams of Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Carrots with Salt have 3.3 times more Sugars than Puff pastry, frozen, ready-to-bake, baked.
• While 100 g of Puff pastry, frozen, ready-to-bake, baked contain 22.3 times more Energy, 202.6 times more Fat, 152.8 times more Saturated Fat, 235.3 times more Omega 3, 248.6 times more Omega 6, 8.2 times more Carbohydrate and 11.6 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Puff pastry, frozen, ready-to-bake, baked 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