Comparing Nutrients in 100 grams Syrups, corn, light VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Syrups, corn, light	0%	1%	99%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Syrups, corn, light	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	9.76% 283kcal	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% 0g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	59% 76.8g	4.26% 5.54g	130g per day for Men 19-50 years
Sugars	106% 76.8g	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	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	0% 0g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	0% 0g	1.14% 0.64g	56g per day for Men 19-50 years

Vitamins

	Syrups, corn, light	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	62% 558μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	3.45% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	2.25% 9μg	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	0% 0mg	3% 2.7mg	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	0% 0mg	4.93% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, corn, light	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	1.3% 13mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	0% 0mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	0.24% 1mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	0% 0mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	0.029% 1mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	4.13% 62mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	0.62% 23g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Syrups, corn, light vs Canned Carrots with Salt:

• Syrups, corn, light have 3.3 times more Vitamin B1 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, corn, light.
• Both Syrups, corn, light as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Syrups, corn, light vs Canned Carrots with Salt:

• Syrups, corn, light have 1.8 times more Selenium and 1.7 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.9 times more Calcium, more Copper, more Iron, 8 times more Magnesium, more Manganese, more Phosphorus, 179 times more Potassium, 3.9 times more Sodium and 4.1 times more Water than Syrups, corn, light.

Comparison of macro-nutrients per 100 grams:

• Syrups, corn, light have 11.3 times more Energy, 13.9 times more Carbohydrate and 31 times more Sugars than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Fiber and more Protein than Syrups, corn, light.
• Both Syrups, corn, light as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.