Comparing Nutrients in 100 grams Canned Carrots with Liquids and Salt VS Canned Applesauce

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Applesauce	1%	2%	97%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Applesauce	Recommended Dietary Allowance
Energy	0.79% 23kcal	1.45% 42kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.071% 0.012g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.13% 5.37g	8.67% 11.3g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	13% 9.4g	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	8.1% 5.88g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.13g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	0.3% 0.17g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Applesauce	Recommended Dietary Allowance
Vitamin A	68% 613μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	2.17% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	0.53% 0.084mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	0.82% 0.041mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	2.08% 0.027mg	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% 8μg	0.75% 3μg	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	2.22% 2mg	1.1% 1mg	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	4.87% 0.73mg	1.07% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Canned Applesauce	Recommended Dietary Allowance
Calcium	3.1% 31mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	3% 0.027mg	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	6.5% 0.52mg	2.88% 0.23mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	0.71% 3mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	1.1% 0.025mg	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	2.86% 20mg	0.71% 5mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	2.18% 74mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	0.27% 0.03mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.4% 88.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Canned Applesauce per 100 g

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

Lets compare vitamin content per 100 grams of Canned Carrots with Liquids and Salt vs Canned Applesauce:

• 100 grams of Canned Carrots with Liquids and Salt have 613 times more Vitamin A, 5 times more Vitamin B3, 3.4 times more Vitamin B5, 4.1 times more Vitamin B6, 2.7 times more Vitamin B9, 2 times more Vitamin C, 4.6 times more Vitamin E and 19.6 times more Vitamin K than Canned Applesauce.
• While 100 g of Applesauce, canned with no added sugar contain 1.4 times more Vitamin B1 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Applesauce provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 100 grams of Canned Applesauce have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Applesauce, canned with no added sugar have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Liquids and Salt vs Canned Applesauce:

• 100 grams of Canned Carrots with Liquids and Salt have 7.8 times more Calcium, 3.8 times more Copper, 2.3 times more Iron, 3 times more Magnesium, 18 times more Manganese, 4 times more Phosphorus, 2.3 times more Potassium, 120 times more Sodium and 9.7 times more Zinc than Canned Applesauce.
• Both Canned Carrots with Liquids and Salt and Canned Applesauce contain similar levels of Water per 100 grams.
• 100 grams of Canned Applesauce lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Applesauce, canned with no added sugar lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Carrots with Liquids and Salt have 1.6 times more Fiber than Canned Applesauce.
• While 100 g of Applesauce, canned with no added sugar contain 2.1 times more Carbohydrate and 3.8 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Applesauce, canned with no added sugar provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.