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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Dark Raisins	4%	1%	95%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Dark Raisins	Recommended Dietary Allowance
Energy	0.79% 23kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.23% 0.039g	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	61% 79.3g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	90% 65g	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	48% 34.7g	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	% 30.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	12% 4.5g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Dark Raisins	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	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	13.4% 0.17mg	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	1.25% 5μg	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	2.56% 2.3mg	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	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Dark Raisins	Recommended Dietary Allowance
Calcium	3.1% 31mg	6.2% 62mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	30.2% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.85% 234μg	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	22.4% 1.8mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	12.2% 0.28mg	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	14% 98mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	22% 744mg	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	1.73% 26mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.42% 15.5g	3700g per day for Men 19-50 years

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

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

• 100 grams of Canned Carrots with Liquids and Salt have more Vitamin A, 1.6 times more Vitamin B9, 6.1 times more Vitamin E and 2.8 times more Vitamin K than Dark Raisins.
• While 100 g of Dark Seedless Raisins contain 5.6 times more Vitamin B1, 4.6 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.6 times more Vitamin B6 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Dark Raisins provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 100 grams of Dark Raisins have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Dark Seedless Raisins 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 Dark Raisins:

• 100 grams of Canned Carrots with Liquids and Salt have 1.6 times more Manganese, 9.2 times more Sodium and 6 times more Water than Dark Raisins.
• While 100 g of Dark Seedless Raisins contain 2 times more Calcium, 2.6 times more Copper, 3.4 times more Iron, 4 times more Magnesium, 4.9 times more Phosphorus and 4.3 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Dark Raisins contain similar levels of Zinc per 100 grams.
• Both Canned Carrots Solids and Liquids with Salt as well as Dark Seedless Raisins lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Dark Seedless Raisins contain 13 times more Energy, 14.8 times more Carbohydrate, 26.5 times more Sugars, 2.5 times more Fiber and 5.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 100 grams of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Dark Seedless Raisins provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.