Comparing Nutrients in 14 ounces Kimchi VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Kimchi	24%	24%	52%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Kimchi	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.43% 0.41g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.33% 9.53g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	13.5% 9.76g	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	16.7% 6.35g	19% 7.14g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Kimchi	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.85mg	34% 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	51.6% 206μg	7.94% 31.8μg	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	0% 0mg	8.8% 7.94mg	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	2.9% 0.44mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	144% 173μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kimchi	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	13% 131mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	45.4% 0.41mg	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	124% 9.92mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	NA	77.7% 1.8mg	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	13.6% 95mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	132% 1977mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	10% 374g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Kimchi vs Canned Carrots with Liquids and Salt:

• Cabbage Kimchi has 7.8 times more Vitamin B2, 2.6 times more Vitamin B3, 1.9 times more Vitamin B6, 6.5 times more Vitamin B9 and 4.4 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 122.6 times more Vitamin A, 1.9 times more Vitamin B1, more Vitamin C and 6.6 times more Vitamin E than Cabbage Kimchi.
• Both Cabbage Kimchi as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Kimchi vs Canned Carrots with Liquids and Salt:

• Cabbage Kimchi has 4.8 times more Iron, 1.6 times more Magnesium and 2.1 times more Sodium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 4.3 times more Copper and 1.3 times more Zinc than Cabbage Kimchi.
• Both Cabbage Kimchi and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium, Phosphorus, Potassium and Water per 14 oz.
• Both Cabbage Kimchi as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cabbage Kimchi has 17.1 times more Omega 3 and 1.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.2 times more Carbohydrate and 2.3 times more Sugars than Cabbage Kimchi.
• Both Cabbage Kimchi and Canned Carrots Solids and Liquids with Salt have similar amounts of Fiber per 14 oz.
• Both Cabbage Kimchi as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.