Comparing Nutrients in 7 ounces AvocadosVS Canned Carrots with Liquids and Salt

Macros Ratio

Protein Fat Carbs

Avocados

76%

19%

Canned Carrots with Liquids and Salt

86%

7 oz ▼

Macro Nutrients

Avocadosvs Canned Carrots with Liquids and Salt

11%318kcal

Energy

1.57%45.6kcal

318 kcalvs45.6 kcal

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

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30%29g

Fat

0.29%0.28g

29 gvs0.28 g

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

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13%4.2g

Saturated Fat

0.16%0.05g

4.2 gvs0.05 g

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

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15.5%0.25g

Omega 3

0.99%0.016g

0.25 gvs0.016 g

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

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19.5%3.32g

Omega 6

0.65%0.11g

3.32 gvs0.11 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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13%17g

Carbohydrate

8.2%10.7g

17 gvs10.7 g

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

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1.8%1.3g

Sugars

6.73%4.9g

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

1.3 gvs4.9 g

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

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0.33%0.24g

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]

0.24 gvsNA g

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

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%0.73g

Glucose

0.73 gvsNA g

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

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%0.12g

Sucrose

0.12 gvsNA g

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

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35%13.3g

Fiber

9.4%3.57g

13.3 gvs3.57 g

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

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7.1%3.97g

Protein

2.06%1.15g

3.97 gvs1.15 g

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

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Vitamins

Avocadosvs Canned Carrots with Liquids and Salt

1.54%14μg

Vitamin A

135%1216μg

RAE, retinol activity equivalents

14 μgvs1216 μg

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

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11%0.13mg

Vitamin B1

3.14%0.038mg

Thiamine

0.13 mgvs0.038 mg

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

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20%0.26mg

Vitamin B2

4.12%0.054mg

Riboflavin

0.26 mgvs0.054 mg

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

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21.6%3.45mg

Vitamin B3

5.22%0.84mg

Niacin, nicotinic acid, niacinamide

3.45 mgvs0.84 mg

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

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55%2.76mg

Vitamin B5

5.5%0.28mg

Pantothenic acid

2.76 mgvs0.28 mg

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

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39.2%0.51mg

Vitamin B6

17%0.22mg

Pyridoxine

0.51 mgvs0.22 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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40%161μg

Vitamin B9

3.97%16μg

Folates and Folic Acid

161 μgvs16 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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22%20mg

Vitamin C

4.4%3.97mg

Ascorbic acid

20 mgvs3.97 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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27.4%4.1mg

Vitamin E

9.66%1.45mg

Tocopherols and Tocotrienols

4.1 mgvs1.45 mg

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

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34.7%41.7μg

Vitamin K

16.2%19.4μg

Phytomenadione or phylloquinone

41.7 μgvs19.4 μg

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

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Minerals

Avocadosvs Canned Carrots with Liquids and Salt

2.4%24mg

Calcium

6.15%61.5mg

24 mgvs61.5 mg

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

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42%0.38mg

Copper

22.7%0.2mg

0.38 mgvs0.2 mg

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

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0.35%14μg

Fluoride

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

14 μgvsNA μg

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

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13.6%1.1mg

Iron

13%1.03mg

1.1 mgvs1.03 mg

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

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13.7%57.5mg

Magnesium

4.25%18mg

57.5 mgvs18 mg

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

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12.3%0.28mg

Manganese

39%0.89mg

0.28 mgvs0.89 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

5.67%39.7mg

103 mgvs39.7 mg

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

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28.3%962mg

Potassium

10%343mg

962 mgvs343 mg

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

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1.44%0.79μg

Selenium

1.44%0.79μg

0.79 μgvs0.79 μg

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

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0.93%14mg

Sodium

31.8%476mg

14 mgvs476 mg

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

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11.5%1.27mg

Zinc

5.23%0.58mg

1.27 mgvs0.58 mg

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

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3.93%145g

Water

5%185g

145 gvs185 g

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

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Lets compare vitamin content per 7 ounces of Avocados vs Canned Carrots with Liquids and Salt:

Raw Avocados have 3.5 times more Vitamin B1, 4.8 times more Vitamin B2, 4.1 times more Vitamin B3, 10 times more Vitamin B5, 2.3 times more Vitamin B6, 10.1 times more Vitamin B9, 5 times more Vitamin C, 2.8 times more Vitamin E and 2.1 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 87.6 times more Vitamin A than Raw Avocados.
Both Raw Avocados as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Avocados vs Canned Carrots with Liquids and Salt:

Raw Avocados have 1.8 times more Copper, 3.2 times more Magnesium, 2.6 times more Phosphorus, 2.8 times more Potassium and 2.2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 2.6 times more Calcium, 3.2 times more Manganese, 34.3 times more Sodium and 1.3 times more Water than Raw Avocados.
Both Raw Avocados and Canned Carrots Solids and Liquids with Salt have similar amounts of Iron per 7 oz.
Both Raw Avocados as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Avocados have 7 times more Energy, 104.7 times more Fat, 85 times more Saturated Fat, 15.6 times more Omega 3, 29.9 times more Omega 6, 1.6 times more Carbohydrate, 3.7 times more Fiber and 3.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 3.7 times more Sugars than Raw Avocados.
Both Raw Avocados as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

AvocadosVS California AvocadosCanned Carrots with Liquids and SaltVS California AvocadosAvocadosVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

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Comparing Nutrients in 7 ounces AvocadosVS Canned Carrots with Liquids and Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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