Comparing Nutrients in 14 ounces Canned Carrots with Liquids and SaltVS Elderberries

Macros Ratio

Protein Fat Carbs

Canned Carrots with Liquids and Salt

86%

Elderberries

91%

14 oz ▼

Macro Nutrients

Canned Carrots with Liquids and Saltvs Elderberries

3.15%91kcal

Energy

10%290kcal

91 kcalvs290 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.57%0.56g

Fat

2.05%2g

0.56 gvs2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.31%0.099g

Saturated Fat

0.29%0.091g

0.099 gvs0.091 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2%0.032g

Omega 3

21%0.34g

0.032 gvs0.34 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.3%0.22g

Omega 6

3.8%0.64g

0.22 gvs0.64 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16.4%21.3g

Carbohydrate

56%73g

21.3 gvs73 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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13.5%9.76g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

9.76 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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19%7.14g

Fiber

73%27.8g

7.14 gvs27.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.1%2.3g

Protein

4.68%2.6g

2.3 gvs2.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Carrots with Liquids and Saltvs Elderberries

270%2433μg

Vitamin A

13.2%119μg

RAE, retinol activity equivalents

2433 μgvs119 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.3%0.075mg

Vitamin B1

23%0.28mg

Thiamine

0.075 mgvs0.28 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.24%0.11mg

Vitamin B2

18.3%0.24mg

Riboflavin

0.11 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.4%1.67mg

Vitamin B3

12.4%2mg

Niacin, nicotinic acid, niacinamide

1.67 mgvs2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11%0.55mg

Vitamin B5

11%0.56mg

Pantothenic acid

0.55 mgvs0.56 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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34%0.44mg

Vitamin B6

70.2%0.91mg

Pyridoxine

0.44 mgvs0.91 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.94%31.8μg

Vitamin B9

5.95%24μg

Folates and Folic Acid

31.8 μgvs24 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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8.8%7.94mg

Vitamin C

159%143mg

Ascorbic acid

7.94 mgvs143 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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19.3%2.9mg

Vitamin E

Tocopherols and Tocotrienols

2.9 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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32.4%39μg

Vitamin K

Phytomenadione or phylloquinone

39 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Carrots with Liquids and Saltvs Elderberries

12.3%123mg

Calcium

15%151mg

123 mgvs151 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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45.4%0.41mg

Copper

27%0.24mg

0.41 mgvs0.24 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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25.8%2.06mg

Iron

79.4%6.35mg

2.06 mgvs6.35 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.5%35.7mg

Magnesium

4.72%20mg

35.7 mgvs20 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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77.7%1.8mg

Manganese

1.8 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11.3%79.4mg

Phosphorus

22%155mg

79.4 mgvs155 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20%687mg

Potassium

32.7%1111mg

687 mgvs1111 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.9%1.6μg

Selenium

4.33%2.4μg

1.6 μgvs2.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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63.5%953mg

Sodium

1.6%24mg

953 mgvs24 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10.5%1.15mg

Zinc

3.97%0.44mg

1.15 mgvs0.44 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.97%369g

Water

8.56%317g

369 gvs317 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids and Salt vs Elderberries:

Canned Carrots Solids and Liquids with Salt have 20.4 times more Vitamin A and 1.3 times more Vitamin B9 than Raw Elderberries.
While Raw Elderberries contain 3.7 times more Vitamin B1, 2.2 times more Vitamin B2, 2.1 times more Vitamin B6 and 18 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
Both Canned Carrots Solids and Liquids with Salt and Raw Elderberries have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
Both Canned Carrots Solids and Liquids with Salt as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Elderberries:

Canned Carrots Solids and Liquids with Salt have 1.7 times more Copper, 1.8 times more Magnesium, 40 times more Sodium and 2.6 times more Zinc than Raw Elderberries.
While Raw Elderberries contain 3.1 times more Iron, 2 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Selenium than Canned Carrots Solids and Liquids with Salt.
Both Canned Carrots Solids and Liquids with Salt and Raw Elderberries have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Elderberries contain 3.2 times more Energy, 10.6 times more Omega 3, 3.4 times more Carbohydrate and 3.9 times more Fiber than Canned Carrots Solids and Liquids with Salt.
Both Canned Carrots Solids and Liquids with Salt and Raw Elderberries have similar amounts of Protein per 14 oz.
Both Canned Carrots Solids and Liquids with Salt as well as Raw Elderberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Canned Carrots with Liquids and SaltVS Canned Carrots with SaltElderberriesVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS FigsElderberriesVS Figs

Compare Foods

Comparing Nutrients in 14 ounces Canned Carrots with Liquids and SaltVS Elderberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: