Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Coriander Leaves

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Coriander Leaves	31%	17%	52%

Macro Nutrients

	Canned Carrots with Salt	Coriander Leaves	Recommended Dietary Allowance
Energy	3.42% 99kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	4.76% 3.45g	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	15.7% 5.95g	29.2% 11g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	15% 8.45g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Coriander Leaves	Recommended Dietary Allowance
Vitamin A	246% 2215μg	149% 1338μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	45.5% 0.59mg	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	8.93% 35.7μg	61.5% 246μg	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	12% 10.7mg	119% 107mg	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	19.6% 2.94mg	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	1025% 1230μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Coriander Leaves	Recommended Dietary Allowance
Calcium	9.92% 99mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	99% 0.89mg	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	31.8% 2.54mg	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	73.5% 1.7mg	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	61% 2068mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	12% 183mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.97% 369g	9.9% 366g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Coriander Leaves per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Coriander Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Coriander Leaves:

• 14 ounces of Canned Carrots with Salt have 1.7 times more Vitamin A than Coriander Leaves.
• While 14 oz of Raw Coriander Leaves contain 3.7 times more Vitamin B1, 5.4 times more Vitamin B2, 2 times more Vitamin B3, 4.2 times more Vitamin B5, 1.3 times more Vitamin B6, 6.9 times more Vitamin B9, 10 times more Vitamin C, 3.4 times more Vitamin E and 31.6 times more Vitamin K than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Drained Canned Carrots with Salt as well as Raw Coriander Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Coriander Leaves:

• 14 ounces of Canned Carrots with Salt have 5.3 times more Sodium than Coriander Leaves.
• While 14 oz of Raw Coriander Leaves contain 2.7 times more Calcium, 2.2 times more Copper, 2.8 times more Iron, 3.3 times more Magnesium, 2 times more Phosphorus, 2.9 times more Potassium and 1.9 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Coriander Leaves contain similar levels of Manganese and Water per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Raw Coriander Leaves lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Carrots with Salt have 1.5 times more Carbohydrate and 2.9 times more Sugars than Coriander Leaves.
• While 14 oz of Raw Coriander Leaves contain 1.9 times more Fiber and 3.3 times more Protein than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Drained Canned Carrots with Salt as well as Raw Coriander Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.