Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Ground Nutmeg

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Ground Nutmeg	4%	60%	36%

Macro Nutrients

	Canned Carrots with Salt	Ground Nutmeg	Recommended Dietary Allowance
Energy	3.42% 99kcal	72% 2084kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	149% 144g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	322% 103g	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	8.17% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	150% 196g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	16.4% 12g	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	217% 82.6g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	41.4% 23g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Ground Nutmeg	Recommended Dietary Allowance
Vitamin A	246% 2215μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	17.4% 0.23mg	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	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	49% 0.64mg	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	75.4% 302μg	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	13.2% 12mg	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	0% 0mg	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	Ground Nutmeg	Recommended Dietary Allowance
Calcium	9.92% 99mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	453% 4.08mg	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	151% 12mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	500% 11.5mg	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	121% 845mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	41% 1389mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	77.6% 8.53mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.67% 24.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Ground Nutmeg per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Ground Nutmeg:

• 14 ounces of Canned Carrots with Salt have 111.6 times more Vitamin A, more Vitamin E and more Vitamin K than Ground Nutmeg.
• While 14 oz of Ground Nutmeg Spices contain 19.2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 8.4 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Ground Nutmeg provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 14 ounces of Ground Nutmeg have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Ground Nutmeg Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Ground Nutmeg:

• 14 ounces of Canned Carrots with Salt have 15.1 times more Sodium and 14.9 times more Water than Ground Nutmeg.
• While 14 oz of Ground Nutmeg Spices contain 7.4 times more Calcium, 9.9 times more Copper, 4.8 times more Iron, 22.9 times more Magnesium, 6.4 times more Manganese, 8.9 times more Phosphorus, 2 times more Potassium, 4 times more Selenium and 8.3 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 oz of Ground Nutmeg Spices contain 21 times more Energy, 191.1 times more Fat, 720.6 times more Saturated Fat, 4.4 times more Omega 6, 8.9 times more Carbohydrate, 13.9 times more Fiber and 9.1 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Ground Nutmeg offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Drained Canned Carrots with Salt as well as Ground Nutmeg Spices provide inadequate amounts of Omega 3 in 14 ounces.