Comparing Nutrients in 100 grams Prune puree VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Prune puree	3%	1%	96%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Prune puree	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	8.86% 257kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	NA	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	NA	0.46% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	4.26% 5.54g	130g per day for Men 19-50 years
Sugars	53.8% 39g	3.42% 2.48g	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	19% 14g	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	% 22.3g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	1.14% 0.64g	56g per day for Men 19-50 years

Vitamins

	Prune puree	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	11% 100μg	62% 558μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	3.45% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	8.6% 0.11mg	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	NA	2.25% 9μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.78% 4.3mg	3% 2.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.93% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prune puree	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	3.1% 31mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	NA	11.6% 0.1mg	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	35% 2.8mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	NA	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	NA	19.6% 0.45mg	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	10.3% 72mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	25% 852mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	NA	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	NA	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	0.81% 30g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Prune puree vs Canned Carrots with Salt:

• Prune puree has 2.2 times more Vitamin B1, 4.5 times more Vitamin B3, 3.2 times more Vitamin B5 and 1.6 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 5.6 times more Vitamin A than Prune puree.

Comparing minerals per 100 grams for Prune puree vs Canned Carrots with Salt:

• Prune puree has 1.2 times more Calcium, 4.4 times more Iron, 3 times more Phosphorus and 4.8 times more Potassium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 10.5 times more Sodium and 3.1 times more Water than Prune puree.

Comparison of macro-nutrients per 100 grams:

• Prune puree has 10.3 times more Energy, 11.8 times more Carbohydrate, 15.7 times more Sugars, 2.2 times more Fiber and 3.3 times more Protein than Drained Canned Carrots with Salt.
• Both Prune puree as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.