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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Clementines	6%	3%	91%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Clementines	Recommended Dietary Allowance
Energy	0.79% 23kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	NA	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.13% 5.37g	9.25% 12g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	12.7% 9.2g	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	2.26% 1.64g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 5.96g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Clementines	Recommended Dietary Allowance
Vitamin A	68% 613μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	7.17% 0.086mg	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	3.98% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	5.77% 0.075mg	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	6% 24μg	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	2.22% 2mg	54.2% 48.8mg	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	1.33% 0.2mg	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	Clementines	Recommended Dietary Allowance
Calcium	3.1% 31mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	4.78% 0.043mg	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	1.75% 0.14mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	1% 0.023mg	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	3% 21mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.34% 86.6g	3700g per day for Men 19-50 years

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

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

• 100 grams of Canned Carrots with Liquids and Salt have 1.5 times more Vitamin B6, 3.7 times more Vitamin E and more Vitamin K than Clementines.
• While 100 g of Raw Clementines contain 4.5 times more Vitamin B1, 1.5 times more Vitamin B3, 3 times more Vitamin B9 and 24.4 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Clementines provide similar amounts of Vitamin B2 and Vitamin B5 per 100 grams.
• 100 grams of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 100 grams of Clementines have insufficient amounts of Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Clementines have insufficient amounts of Vitamin D in 100 grams.

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

• 100 grams of Canned Carrots with Liquids and Salt have 2.4 times more Copper, 3.7 times more Iron, 19.6 times more Manganese, 240 times more Sodium and 4.8 times more Zinc than Clementines.
• Both Canned Carrots with Liquids and Salt and Clementines contain similar levels of Calcium, Magnesium, Phosphorus, Potassium and Water per 100 grams.
• 100 grams of Clementines lack sufficient amounts of Iron, Manganese and Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Clementines lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Clementines contain 2.2 times more Carbohydrate and 3.7 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Clementines offer comparable quantities of Fiber per 100 grams.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Clementines provide inadequate amounts of Energy and Protein in 100 grams.