Comparing Nutrients in 100 calories Canned Carrots with Liquids and Salt VS Dried Marjoram Spices

Weight per 100 calories

• Canned Carrots with Liquids and Salt: 435g
• Dried Marjoram Spices: 37g

Dried Marjoram Spices have 11.8 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is high in comparison to other foods. Canned Carrots with Liquids and Salt having very low energy density.

Which food has more nutrients per 100 calories - Canned Carrots with Liquids and Salt or Dried Marjoram Spices?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	2.68% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	2.17% 0.035g	74.5% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	2.55% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	17% 22.3g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	2.1% 1.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20.6% 7.83g	39% 15g	38g per day for Men 19-50 years
Protein	4.5% 2.52g	8.34% 4.67g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	296% 2665μg	16.5% 149μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.03% 0.12mg	8.97% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	9.5% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	33.8% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.7% 34.8μg	25.3% 101μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.66% 8.7mg	21% 19mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21% 3.17mg	4.16% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.5% 42.6μg	191% 229μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	13.5% 135mg	73.4% 734mg	1000mg per day for Men 19-50 years
Copper	49.8% 0.45mg	46.5% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	28.3% 2.26mg	382% 30.5mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	87% 2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.4% 87mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	3.16% 1.74μg	3% 1.66μg	55μg per day for Men 19-50 years
Sodium	69.6% 1043mg	1.9% 28.4mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.26mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	11% 404g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Carrots with Liquids and Salt vs Dried Marjoram Spices:

• Canned Carrots Solids and Liquids with Salt have 17.9 times more Vitamin A, 1.2 times more Vitamin B3 and 5.1 times more Vitamin E than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 1.3 times more Vitamin B1, 2.9 times more Vitamin B9, 2.2 times more Vitamin C and 5.4 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Dried Marjoram Spices have similar amounts of Vitamin B2 and Vitamin B6 per 100 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Carrots with Liquids and Salt vs Dried Marjoram Spices:

• Canned Carrots Solids and Liquids with Salt have 1.3 times more Potassium, 36.7 times more Sodium and 143.4 times more Water than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 5.4 times more Calcium, 13.5 times more Iron, 3.3 times more Magnesium and 1.3 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Dried Marjoram Spices have similar amounts of Copper, Manganese, Selenium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Carrots Solids and Liquids with Salt have 7.1 times more Sugars than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 4.3 times more Fat, 34.3 times more Omega 3, 1.8 times more Omega 6, 1.9 times more Fiber and 1.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Dried Marjoram Spices have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Dried Marjoram Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.