Comparing Nutrients in 14 ounces Prunes, canned, heavy syrup pack, solids and liquidsVS Carrots

Macros Ratio

Protein Fat Carbs

Prunes, canned, heavy syrup pack, solids and liquids

95%

Carrots

87%

14 oz ▼

Macro Nutrients

Prunes, canned, heavy syrup pack, solids and liquidsvs Carrots

14.4%417kcal

Energy

5.6%163kcal

417 kcalvs163 kcal

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

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0.82%0.79g

Fat

0.98%0.95g

0.79 gvs0.95 g

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

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0.2%0.064g

Saturated Fat

0.4%0.13g

0.064 gvs0.13 g

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

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Omega 3

0.5%0.008g

NA gvs0.008 g

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

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1%0.17g

Omega 6

2.33%0.4g

0.17 gvs0.4 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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85%110g

Carbohydrate

29.2%38g

110 gvs38 g

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

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Sugars

26%19g

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

NA gvs19 g

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

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Fructose

3%2.2g

≤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 gvs2.2 g

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

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Glucose

%2.34g

NA gvs2.34 g

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

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Sucrose

%14.2g

NA gvs14.2 g

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

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39.7%15g

Fiber

29.2%11g

15 gvs11 g

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

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6.17%3.45g

Protein

6.6%3.7g

3.45 gvs3.7 g

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

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Vitamins

Prunes, canned, heavy syrup pack, solids and liquidsvs Carrots

17.6%159μg

Vitamin A

368%3314μg

RAE, retinol activity equivalents

159 μgvs3314 μg

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

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11.2%0.13mg

Vitamin B1

22%0.26mg

Thiamine

0.13 mgvs0.26 mg

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

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37.2%0.48mg

Vitamin B2

17.7%0.23mg

Riboflavin

0.48 mgvs0.23 mg

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

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21.5%3.44mg

Vitamin B3

24.4%3.9mg

Niacin, nicotinic acid, niacinamide

3.44 mgvs3.9 mg

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

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7.94%0.4mg

Vitamin B5

21.7%1.1mg

Pantothenic acid

0.4 mgvs1.1 mg

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

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62%0.81mg

Vitamin B6

42%0.55mg

Pyridoxine

0.81 mgvs0.55 mg

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

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Vitamin B7

29.4%8.8μg

Biotin

NA μgvs8.8 μg

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

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0%0μg

Vitamin B9

19%75.4μg

Folates and Folic Acid

0 μgvs75.4 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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12.3%11mg

Vitamin C

26%23.4mg

Ascorbic acid

11 mgvs23.4 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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Vitamin E

17.5%2.6mg

Tocopherols and Tocotrienols

NA mgvs2.6 mg

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

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Vitamin K

43.7%52.4μg

Phytomenadione or phylloquinone

NA μgvs52.4 μg

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

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Minerals

Prunes, canned, heavy syrup pack, solids and liquidsvs Carrots

6.75%67.5mg

Calcium

13%131mg

67.5 mgvs131 mg

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

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52%0.47mg

Copper

20%0.18mg

0.47 mgvs0.18 mg

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

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Fluoride

0.32%12.7μg

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

NA μgvs12.7 μg

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

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20.3%1.63mg

Iron

15%1.2mg

1.63 mgvs1.2 mg

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

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14%59.5mg

Magnesium

11.3%47.6mg

59.5 mgvs47.6 mg

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

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17%0.39mg

Manganese

24.7%0.57mg

0.39 mgvs0.57 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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14.7%103mg

Phosphorus

20%139mg

103 mgvs139 mg

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

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26.4%897mg

Potassium

37.4%1270mg

897 mgvs1270 mg

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

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Selenium

0.72%0.4μg

NA μgvs0.4 μg

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

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0.79%12mg

Sodium

18.3%274mg

12 mgvs274 mg

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

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6.86%0.75mg

Zinc

8.66%0.95mg

0.75 mgvs0.95 mg

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

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7.6%280g

Water

9.47%350g

280 gvs350 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 Prunes, canned, heavy syrup pack, solids and liquids vs Carrots:

Prunes, canned, heavy syrup pack, solids and liquids have 2.1 times more Vitamin B2 and 1.5 times more Vitamin B6 than Raw Carrots.
While Raw Carrots contain 20.9 times more Vitamin A, 1.9 times more Vitamin B1, 2.7 times more Vitamin B5, more Vitamin B9 and 2.1 times more Vitamin C than Prunes, canned, heavy syrup pack, solids and liquids.
Both Prunes, canned, heavy syrup pack, solids and liquids and Raw Carrots have similar amounts of Vitamin B3 per 14 oz.
Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Prunes, canned, heavy syrup pack, solids and liquids vs Carrots:

Prunes, canned, heavy syrup pack, solids and liquids have 2.6 times more Copper, 1.4 times more Iron and 1.3 times more Magnesium than Raw Carrots.
While Raw Carrots contain 1.9 times more Calcium, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium, 23 times more Sodium and 1.3 times more Zinc than Prunes, canned, heavy syrup pack, solids and liquids.
Both Prunes, canned, heavy syrup pack, solids and liquids and Raw Carrots have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Prunes, canned, heavy syrup pack, solids and liquids have 2.6 times more Energy, 2.9 times more Carbohydrate and 1.4 times more Fiber than Raw Carrots.
Both Prunes, canned, heavy syrup pack, solids and liquids and Raw Carrots have similar amounts of Protein per 14 oz.
Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Prunes, canned, heavy syrup pack, solids and liquidsVS PrunesCarrotsVS PrunesPrunes, canned, heavy syrup pack, solids and liquidsVS Boiled CarrotsCarrotsVS Boiled Carrots

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Comparing Nutrients in 14 ounces Prunes, canned, heavy syrup pack, solids and liquidsVS Carrots

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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