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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Powder Lemonade	0%	2%	98%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Powder Lemonade	Recommended Dietary Allowance
Energy	0.79% 23kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	2.4% 0.41g	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	75% 98g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	131% 95g	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	24% 17.5g	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	% 2.75g	g per day for Men 19-50 years
Sucrose	NA	% 74.4g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	1.05% 0.4g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Powder Lemonade	Recommended Dietary Allowance
Vitamin A	68% 613μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	0.81% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	2% 0.026mg	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	1.5% 6μg	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	44.3% 40mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Powder Lemonade	Recommended Dietary Allowance
Calcium	3.1% 31mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	5% 0.045mg	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	2.38% 0.19mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	59% 247mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	0.7% 0.016mg	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	0.57% 4mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	4.32% 147mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.039% 1.43g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 1.3 times more Vitamin B1, more Vitamin B2, 3.2 times more Vitamin B3, 2.3 times more Vitamin B5, 4.3 times more Vitamin B6, 1.3 times more Vitamin B9, 5.2 times more Vitamin E and more Vitamin K than Powder Lemonade.
• While Powder Lemonade contains 20 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Powder Lemonade have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Canned Carrots Solids and Liquids with Salt have 1.6 times more Calcium, 2.3 times more Copper, 2.7 times more Iron, 28.1 times more Manganese, 5 times more Phosphorus, 4.7 times more Sodium, 2.9 times more Zinc and 65 times more Water than Powder Lemonade.
• While Powder Lemonade contains 27.4 times more Magnesium and 1.5 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Powder Lemonade have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Carrots Solids and Liquids with Salt have 4.5 times more Fiber and more Protein than Powder Lemonade.
• While Powder Lemonade contains 16.3 times more Energy, 7.5 times more Fat, 6.5 times more Omega 3, 7.2 times more Omega 6, 18.2 times more Carbohydrate and 38.5 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Powder Lemonade have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.