Comparing Nutrients in 7 ounces Canned Carrots with Liquids and SaltVS Elderberries

Macros Ratio

Protein Fat Carbs

Canned Carrots with Liquids and Salt

86%

Elderberries

91%

7 oz ▼

Macro Nutrients

Canned Carrots with Liquids and Saltvs Elderberries

1.57%45.6kcal

Energy

5%145kcal

45.6 kcalvs145 kcal

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

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0.29%0.28g

Fat

1.02%0.99g

0.28 gvs0.99 g

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

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0.16%0.05g

Saturated Fat

0.14%0.046g

0.05 gvs0.046 g

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

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0.99%0.016g

Omega 3

10.5%0.17g

0.016 gvs0.17 g

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

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0.65%0.11g

Omega 6

1.9%0.32g

0.11 gvs0.32 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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8.2%10.7g

Carbohydrate

28%36.5g

10.7 gvs36.5 g

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

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6.73%4.9g

Sugars

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

4.9 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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9.4%3.57g

Fiber

36.6%14g

3.57 gvs14 g

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

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2.06%1.15g

Protein

2.34%1.3g

1.15 gvs1.3 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

135%1216μg

Vitamin A

6.6%59.5μg

RAE, retinol activity equivalents

1216 μgvs59.5 μg

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

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3.14%0.038mg

Vitamin B1

11.6%0.14mg

Thiamine

0.038 mgvs0.14 mg

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

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4.12%0.054mg

Vitamin B2

9.16%0.12mg

Riboflavin

0.054 mgvs0.12 mg

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

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5.22%0.84mg

Vitamin B3

6.2%0.99mg

Niacin, nicotinic acid, niacinamide

0.84 mgvs0.99 mg

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

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5.5%0.28mg

Vitamin B5

5.56%0.28mg

Pantothenic acid

0.28 mgvs0.28 mg

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

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17%0.22mg

Vitamin B6

35%0.46mg

Pyridoxine

0.22 mgvs0.46 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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3.97%16μg

Vitamin B9

2.98%12μg

Folates and Folic Acid

16 μgvs12 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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4.4%3.97mg

Vitamin C

79.4%71.4mg

Ascorbic acid

3.97 mgvs71.4 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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9.66%1.45mg

Vitamin E

Tocopherols and Tocotrienols

1.45 mgvsNA mg

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

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16.2%19.4μg

Vitamin K

Phytomenadione or phylloquinone

19.4 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

6.15%61.5mg

Calcium

7.54%75.4mg

61.5 mgvs75.4 mg

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

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22.7%0.2mg

Copper

13.5%0.12mg

0.2 mgvs0.12 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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13%1.03mg

Iron

39.7%3.18mg

1.03 mgvs3.18 mg

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

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4.25%18mg

Magnesium

2.36%9.92mg

18 mgvs9.92 mg

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

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39%0.89mg

Manganese

0.89 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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5.67%39.7mg

Phosphorus

11%77.4mg

39.7 mgvs77.4 mg

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

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10%343mg

Potassium

16.3%556mg

343 mgvs556 mg

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

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1.44%0.79μg

Selenium

2.16%1.2μg

0.79 μgvs1.2 μg

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

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31.8%476mg

Sodium

0.79%12mg

476 mgvs12 mg

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

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5.23%0.58mg

Zinc

2%0.22mg

0.58 mgvs0.22 mg

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

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5%185g

Water

4.3%158g

185 gvs158 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 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 7 oz.
Both Canned Carrots Solids and Liquids with Salt as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 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 7 oz.

Compare more foods per 7 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 7 ounces Canned Carrots with Liquids and SaltVS Elderberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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