Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Boiled Leeks

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Canned Carrots with Salt	Boiled Leeks	Recommended Dietary Allowance
Energy	3.42% 99kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	23.3% 30.2g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	11.6% 8.37g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	5.74% 3.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	246% 2215μg	18% 163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	34.5% 0.45mg	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	24% 95μg	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	18.5% 16.7mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	84% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Leeks	Recommended Dietary Allowance
Calcium	9.92% 99mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	27.3% 0.25mg	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	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	42.6% 0.98mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.97% 369g	9.74% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Boiled Leeks:

• Drained Canned Carrots with Salt have 13.6 times more Vitamin A, 1.5 times more Vitamin B2, 2.8 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.5 times more Vitamin E than Boiled and Drained Leeks.
• While Boiled and Drained Leeks contain 1.4 times more Vitamin B1, 2.7 times more Vitamin B9, 1.6 times more Vitamin C and 2.6 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Boiled and Drained Leeks have similar amounts of Vitamin B6 per 14 oz.
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Boiled Leeks:

• Drained Canned Carrots with Salt have 1.7 times more Copper, 1.8 times more Manganese, 1.4 times more Phosphorus, 2.1 times more Potassium, 24.2 times more Sodium and 4.3 times more Zinc than Boiled and Drained Leeks.
• While Boiled and Drained Leeks contain 1.7 times more Iron and 1.8 times more Magnesium than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Boiled and Drained Leeks have similar amounts of Calcium and Water per 14 oz.
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Leeks have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Drained Canned Carrots with Salt have 1.5 times more Fiber than Boiled and Drained Leeks.
• While Boiled and Drained Leeks contain 6 times more Omega 3, 1.4 times more Carbohydrate and 1.3 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Boiled and Drained Leeks have similar amounts of Energy and Sugars per 14 oz.
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Leeks have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.