Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Toasted Sesame Seeds with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Toasted Sesame Seeds with Salt	11%	72%	17%

Macro Nutrients

	Canned Carrots with Salt	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Energy	3.42% 99kcal	77.6% 2250kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	196% 191g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	83.4% 26.7g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	482% 82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	79.5% 103g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	2.63% 1.9g	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	177% 67g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	120% 67.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Vitamin A	246% 2215μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	399% 4.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	44.6% 0.58mg	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	95% 381μg	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	0% 0mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Calcium	9.92% 99mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	643% 5.8mg	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	386% 31mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	246% 5.66mg	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	439% 3072mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	47.4% 1611mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	248% 137μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	156% 2334mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Toasted Sesame Seeds with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Toasted Sesame Seeds with Salt:

• 14 ounces of Canned Carrots with Salt have 186 times more Vitamin A, more Vitamin C, 3 times more Vitamin E and more Vitamin K than Toasted Sesame Seeds with Salt.
• While 14 oz of Hulled Sesame Seed Kernels, Toasted with Salt contain 66.9 times more Vitamin B1, 15.5 times more Vitamin B2, 9.9 times more Vitamin B3, 5 times more Vitamin B5, 1.3 times more Vitamin B6 and 10.7 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 14 ounces of Toasted Sesame Seeds with Salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Toasted Sesame Seeds with Salt:

• 14 ounces of Canned Carrots with Salt have 18.6 times more Water than Toasted Sesame Seeds with Salt.
• While 14 oz of Hulled Sesame Seed Kernels, Toasted with Salt contain 5.2 times more Calcium, 14 times more Copper, 12.2 times more Iron, 43.3 times more Magnesium, 3.2 times more Manganese, 32.3 times more Phosphorus, 2.3 times more Potassium, 86 times more Selenium, 2.4 times more Sodium and 39.3 times more Zinc than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Carrots with Salt have 5.2 times more Sugars than Toasted Sesame Seeds with Salt.
• While 14 oz of Hulled Sesame Seed Kernels, Toasted with Salt contain 22.7 times more Energy, 252.6 times more Fat, 186.7 times more Saturated Fat, 33 times more Omega 3, 261.4 times more Omega 6, 4.7 times more Carbohydrate, 11.3 times more Fiber and 26.5 times more Protein than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein