Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Jerusalem-artichokes

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Jerusalem-artichokes	10%	0%	90%

Macro Nutrients

	Canned Carrots with Salt	Jerusalem-artichokes	Recommended Dietary Allowance
Energy	3.42% 99kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0% 0g	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	0.023% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	53.2% 69.2g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	52.6% 38g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	246% 2215μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	23.5% 0.31mg	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	13% 51.6μg	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	17.6% 16mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	9.92% 99mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	61.7% 0.56mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	10.4% 0.24mg	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	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	50% 1703mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.97% 369g	8.37% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Jerusalem-artichokes per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Jerusalem-artichokes:

• 14 ounces of Canned Carrots with Salt have 558 times more Vitamin A, 1.5 times more Vitamin B6, 3.9 times more Vitamin E and 98 times more Vitamin K than Jerusalem-artichokes.
• While 14 oz of Raw Jerusalem-artichokes contain 11.1 times more Vitamin B1, 2 times more Vitamin B2, 2.4 times more Vitamin B3, 2.9 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.5 times more Vitamin C than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 14 ounces of Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Jerusalem-artichokes:

• 14 ounces of Canned Carrots with Salt have 1.8 times more Calcium, 7.5 times more Manganese, 60.5 times more Sodium and 2.2 times more Zinc than Jerusalem-artichokes.
• While 14 oz of Raw Jerusalem-artichokes contain 1.3 times more Copper, 5.3 times more Iron, 2.1 times more Magnesium, 3.3 times more Phosphorus and 2.4 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Jerusalem-artichokes contain similar levels of Water per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 14 ounces of Jerusalem-artichokes lack sufficient amounts of Calcium and Zinc
• Both Drained Canned Carrots with Salt as well as Raw Jerusalem-artichokes lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Jerusalem-artichokes contain 2.9 times more Energy, 3.1 times more Carbohydrate, 3.9 times more Sugars and 3.1 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Jerusalem-artichokes offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Raw Jerusalem-artichokes provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.