Comparing Nutrients in 100 grams Carrots VS Jams and preserves

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Jams and preserves	1%	0%	99%

Macro Nutrients

	Carrots	Jams and preserves	Recommended Dietary Allowance
Energy	1.4% 41kcal	9.6% 278kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.072% 0.07g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	53% 69g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	67% 48.5g	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	0.76% 0.55g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	0.66% 0.37g	56g per day for Men 19-50 years

Vitamins

	Carrots	Jams and preserves	Recommended Dietary Allowance
Vitamin A	93% 835μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	1.33% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	0.23% 0.036mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	0.4% 0.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	2.75% 11μg	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	6.56% 5.9mg	9.78% 8.8mg	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	4.4% 0.66mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Jams and preserves	Recommended Dietary Allowance
Calcium	3.3% 33mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	0.48% 19μg	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	3.75% 0.3mg	6.13% 0.49mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	1.74% 0.04mg	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	5% 35mg	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	2.26% 77mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	2.13% 32mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	0.82% 30.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Jams and preserves:

• Raw Carrots have more Vitamin A, 4.1 times more Vitamin B1, 27.3 times more Vitamin B3, 13.7 times more Vitamin B5, 6.9 times more Vitamin B6, 1.7 times more Vitamin B9, 5.5 times more Vitamin E and more Vitamin K than Jams and preserves.
• While Jams and preserves contain 1.3 times more Vitamin B2 and 1.5 times more Vitamin C than Raw Carrots.
• Both Raw Carrots as well as Jams and preserves have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Jams and preserves:

• Raw Carrots have 1.7 times more Calcium, 3 times more Magnesium, 3.6 times more Manganese, 1.8 times more Phosphorus, 4.2 times more Potassium, 2.2 times more Sodium, 4 times more Zinc and 2.9 times more Water than Jams and preserves.
• While Jams and preserves contain 2.2 times more Copper, 1.6 times more Iron and 20 times more Selenium than Raw Carrots.
• Both Raw Carrots as well as Jams and preserves have insufficient amounts of Fluoride in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 2.5 times more Fiber and 2.5 times more Protein than Jams and preserves.
• While Jams and preserves contain 6.8 times more Energy, 7.2 times more Carbohydrate and 10.2 times more Sugars than Raw Carrots.
• Both Raw Carrots as well as Jams and preserves have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.