Comparing Nutrients in 100 grams Canned Carrots with Salt VS Seedless Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Canned Carrots with Salt	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	0.86% 25kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	2.94% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.26% 5.54g	6.15% 8g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	8.33% 6.04g	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	4.2% 3.05g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Seedless Raspberries Puree	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	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	3.06% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	6.2% 0.31mg	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	7.25% 29μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3% 2.7mg	7.1% 6.4mg	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	10.3% 1.54mg	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	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	2.5% 25mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	7.56% 0.068mg	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	13.5% 1.08mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	15% 0.34mg	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	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	4.97% 169mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	16% 242mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.42% 89.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Seedless Raspberries Puree per 100 g

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

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Seedless Raspberries Puree:

• 100 grams of Canned Carrots with Salt have 279 times more Vitamin A and 1.9 times more Vitamin B6 than Seedless Raspberries Puree.
• While 100 g of Seedless Raspberries Puree contain 5 times more Vitamin B1, 3.3 times more Vitamin B2, 2.3 times more Vitamin B5, 3.2 times more Vitamin B9, 2.4 times more Vitamin C and 2.1 times more Vitamin E than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Seedless Raspberries Puree provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 100 grams of Seedless Raspberries Puree have insufficient amounts of Vitamin A

Comparing minerals per 100 grams for Canned Carrots with Salt vs Seedless Raspberries Puree:

• 100 grams of Canned Carrots with Salt have 1.8 times more Calcium, 1.5 times more Copper, 1.3 times more Manganese, 60.5 times more Sodium and 1.4 times more Zinc than Seedless Raspberries Puree.
• While 100 g of Seedless Raspberries Puree contain 1.7 times more Iron and 1.9 times more Magnesium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Seedless Raspberries Puree 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 Seedless Raspberries Puree lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Carrots with Salt have 1.7 times more Fiber than Seedless Raspberries Puree.
• While 100 g of Seedless Raspberries Puree contain 4.3 times more Omega 3, 1.4 times more Carbohydrate and 2.4 times more Sugars than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Omega 3
• Both Drained Canned Carrots with Salt as well as Seedless Raspberries Puree provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.