Comparing Nutrients in 1 kilogram Coconut WaterVS Canned Carrots with Liquids and Salt

Macros Ratio

Protein Fat Carbs

Coconut Water

15%

76%

Canned Carrots with Liquids and Salt

86%

1 kg ▼

Macro Nutrients

Coconut Watervs Canned Carrots with Liquids and Salt

6.55%190kcal

Energy

7.93%230kcal

190 kcalvs230 kcal

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

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2.06%2g

Fat

1.44%1.4g

2 gvs1.4 g

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

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5.5%1.76g

Saturated Fat

0.78%0.25g

1.76 gvs0.25 g

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

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0%0g

Omega 3

5%0.08g

0 gvs0.08 g

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

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0.12%0.02g

Omega 6

3.3%0.56g

0.02 gvs0.56 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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28.5%37g

Carbohydrate

41.3%53.7g

37 gvs53.7 g

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

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36%26g

Sugars

34%24.6g

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

26 gvs24.6 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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29%11g

Fiber

47.4%18g

11 gvs18 g

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

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13%7.2g

Protein

10.4%5.8g

7.2 gvs5.8 g

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

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Vitamins

Coconut Watervs Canned Carrots with Liquids and Salt

0%0μg

Vitamin A

681%6130μg

RAE, retinol activity equivalents

0 μgvs6130 μg

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

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25%0.3mg

Vitamin B1

16%0.19mg

Thiamine

0.3 mgvs0.19 mg

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

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44%0.57mg

Vitamin B2

20.8%0.27mg

Riboflavin

0.57 mgvs0.27 mg

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

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5%0.8mg

Vitamin B3

26.3%4.2mg

Niacin, nicotinic acid, niacinamide

0.8 mgvs4.2 mg

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

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8.6%0.43mg

Vitamin B5

27.8%1.4mg

Pantothenic acid

0.43 mgvs1.4 mg

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

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24.6%0.32mg

Vitamin B6

86%1.12mg

Pyridoxine

0.32 mgvs1.12 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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7.5%30μg

Vitamin B9

20%80μg

Folates and Folic Acid

30 μgvs80 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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26.7%24mg

Vitamin C

22.2%20mg

Ascorbic acid

24 mgvs20 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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0%0mg

Vitamin E

48.7%7.3mg

Tocopherols and Tocotrienols

0 mgvs7.3 mg

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

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0%0μg

Vitamin K

81.7%98μg

Phytomenadione or phylloquinone

0 μgvs98 μg

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

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Minerals

Coconut Watervs Canned Carrots with Liquids and Salt

24%240mg

Calcium

31%310mg

240 mgvs310 mg

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

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44.4%0.4mg

Copper

114%1.03mg

0.4 mgvs1.03 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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36.3%2.9mg

Iron

65%5.2mg

2.9 mgvs5.2 mg

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

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59.5%250mg

Magnesium

21.4%90mg

250 mgvs90 mg

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

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61.7%1.42mg

Manganese

196%4.5mg

1.42 mgvs4.5 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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28.6%200mg

Phosphorus

28.6%200mg

200 mgvs200 mg

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

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73.5%2500mg

Potassium

51%1730mg

2500 mgvs1730 mg

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

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18%10μg

Selenium

7.27%4μg

10 μgvs4 μg

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

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70%1050mg

Sodium

160%2400mg

1050 mgvs2400 mg

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

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9.1%1mg

Zinc

26.4%2.9mg

1 mgvs2.9 mg

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

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25.7%950g

Water

25%930g

950 gvs930 g

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

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Lets compare vitamin content per 1 kilogram of Coconut Water vs Canned Carrots with Liquids and Salt:

Coconut Water (liquid From Coconuts) have 1.6 times more Vitamin B1 and 2.1 times more Vitamin B2 than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 5.3 times more Vitamin B3, 3.2 times more Vitamin B5, 3.5 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin E and more Vitamin K than Coconut Water (liquid From Coconuts).
Both Coconut Water (liquid From Coconuts) and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin C per 1 kg.
Both Coconut Water (liquid From Coconuts) as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Coconut Water vs Canned Carrots with Liquids and Salt:

Coconut Water (liquid From Coconuts) have 2.8 times more Magnesium, 1.4 times more Potassium and 2.5 times more Selenium than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Calcium, 2.6 times more Copper, 1.8 times more Iron, 3.2 times more Manganese, 2.3 times more Sodium and 2.9 times more Zinc than Coconut Water (liquid From Coconuts).
Both Coconut Water (liquid From Coconuts) and Canned Carrots Solids and Liquids with Salt have similar amounts of Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Coconut Water (liquid From Coconuts) have 1.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Carbohydrate and 1.6 times more Fiber than Coconut Water (liquid From Coconuts).
Both Coconut Water (liquid From Coconuts) and Canned Carrots Solids and Liquids with Salt have similar amounts of Sugars per 1 kg.
Both Coconut Water (liquid From Coconuts) as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Coconut WaterVS HazelnutsCanned Carrots with Liquids and SaltVS HazelnutsCoconut WaterVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 1 kilogram Coconut WaterVS Canned Carrots with Liquids and Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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