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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Canned Carrots with Salt	Raspberries Puree	Recommended Dietary Allowance
Energy	0.86% 25kcal	1.9% 55kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	1.75% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.18% 0.03g	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	8.85% 11.5g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	9.05% 6.56g	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	4.55% 3.3g	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	% 3.05g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	1.96% 1.1g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	62% 558μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	6.92% 0.09mg	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	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	2.85% 0.037mg	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	7.5% 30μg	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	16.2% 14.6mg	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	5.13% 0.77mg	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	Raspberries Puree	Recommended Dietary Allowance
Calcium	2.5% 25mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	9.56% 0.086mg	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	8.63% 0.69mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	29.4% 0.68mg	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	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	5.74% 195mg	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	2.8% 0.31mg	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 Raspberries Puree per 100 g

Compare the macro and micronutrient content in 100 g of Canned Carrots with Salt versus 100 g of 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 Raspberries Puree:

• 100 grams of Canned Carrots with Salt have 111.6 times more Vitamin A and 3 times more Vitamin B6 than Raspberries Puree.
• While 100 g of Raspberries Puree with Seeds contain 4.4 times more Vitamin B1, 3 times more Vitamin B2, 2.3 times more Vitamin B5, 3.3 times more Vitamin B9 and 5.4 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Raspberries Puree provide similar amounts of Vitamin B3 and Vitamin E per 100 grams.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 100 grams of Raspberries Puree have insufficient amounts of Vitamin A

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

• 100 grams of Canned Carrots with Salt have 1.2 times more Copper and 60.5 times more Sodium than Raspberries Puree.
• While 100 g of Raspberries Puree with Seeds contain 3.1 times more Magnesium and 1.5 times more Manganese than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Raspberries Puree contain similar levels of Calcium, Iron, Phosphorus, Potassium, Zinc and Water per 100 grams.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raspberries Puree with Seeds contain 2.1 times more Carbohydrate, 2.6 times more Sugars and 2.9 times more Fiber than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Raspberries Puree with Seeds provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.