Comparing Nutrients in 100 grams Canned Carrots with Salt VS Raspberry Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Canned Carrots with Salt	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	0.86% 25kcal	7.62% 221kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	1.4% 1.34g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.053% 0.009g	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	41% 53g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	52.7% 38.2g	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	27.7% 20g	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	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 1.03g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	5.43% 3.04g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Raspberry Juice Concentrate	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	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	19.2% 0.25mg	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	2.25% 9μg	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	42.3% 38mg	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	0.4% 0.06mg	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	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	2.5% 25mg	9.7% 97mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	15.3% 0.14mg	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	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	203% 4.67mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	34.6% 1178mg	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	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.1% 41g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Raspberry Juice Concentrate:

• Drained Canned Carrots with Salt have more Vitamin A and 12.3 times more Vitamin E than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 13.9 times more Vitamin B1, 11.3 times more Vitamin B2, 7 times more Vitamin B3, 20 times more Vitamin B5, 2.2 times more Vitamin B6 and 14.1 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Raspberry Juice Concentrate have similar amounts of Vitamin B9 per 100 g.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Raspberry Juice Concentrate:

• Drained Canned Carrots with Salt have 24.2 times more Sodium and 2.3 times more Water than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 3.9 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 14 times more Magnesium, 10.4 times more Manganese, 4.2 times more Phosphorus, 6.6 times more Potassium and 5 times more Zinc than Drained Canned Carrots with Salt.

Comparison of macro-nutrients per 100 grams:

• Drained Canned Carrots with Salt have 1.4 times more Fiber than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 8.8 times more Energy, 7.1 times more Fat, 9.6 times more Carbohydrate, 15.4 times more Sugars and 4.8 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Raspberry Juice Concentrate have insufficient amounts of Omega 3, Omega 6, Glucose and Sucrose in 100 g.