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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
White Grapefruit	7%	2%	91%

Macro Nutrients

	Canned Carrots with Liquids and Salt	White Grapefruit	Recommended Dietary Allowance
Energy	0.79% 23kcal	1.14% 33kcal	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	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.11% 0.019g	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	6.47% 8.4g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	10% 7.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	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	1.23% 0.69g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	White Grapefruit	Recommended Dietary Allowance
Vitamin A	68% 613μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	5.66% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	3.3% 0.043mg	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	2.5% 10μg	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	37% 33.3mg	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	0.87% 0.13mg	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	White Grapefruit	Recommended Dietary Allowance
Calcium	3.1% 31mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	5.56% 0.05mg	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	0.75% 0.06mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	0.57% 0.013mg	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	1.14% 8mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	4.35% 148mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	2.55% 1.4μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.45% 90g	3700g per day for Men 19-50 years

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

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

• 100 grams of Canned Carrots with Liquids and Salt have 306.5 times more Vitamin A, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 2.6 times more Vitamin B6, 5.6 times more Vitamin E and more Vitamin K than White Grapefruit.
• While 100 g of Raw White Grapefruit contain 1.9 times more Vitamin B1, 2 times more Vitamin B5 and 16.7 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• 100 grams of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 100 grams of White Grapefruit have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Raw White Grapefruit 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 White Grapefruit:

• 100 grams of Canned Carrots with Liquids and Salt have 2.6 times more Calcium, 2.1 times more Copper, 8.7 times more Iron, 34.6 times more Manganese, 2.5 times more Phosphorus, more Sodium and 4.1 times more Zinc than White Grapefruit.
• While 100 g of Raw White Grapefruit contain 3.5 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and White Grapefruit contain similar levels of Magnesium, Potassium and Water per 100 grams.
• 100 grams of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 100 grams of White Grapefruit lack sufficient amounts of Calcium, Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Carrots with Liquids and Salt have 1.6 times more Fiber than White Grapefruit.
• While 100 g of Raw White Grapefruit contain 1.6 times more Carbohydrate and 3 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw White Grapefruit provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.