Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Cooked Taro with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cooked Taro with Salt	1%	1%	98%

Macro Nutrients

	Canned Carrots with Salt	Cooked Taro with Salt	Recommended Dietary Allowance
Energy	3.42% 99kcal	19.4% 564kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	106% 137g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	2.7% 1.94g	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	53.3% 20.2g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cooked Taro with Salt	Recommended Dietary Allowance
Vitamin A	246% 2215μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	12.7% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	26.7% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	101% 1.3mg	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	19% 75.4μg	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	22% 20mg	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	77.5% 11.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cooked Taro with Salt	Recommended Dietary Allowance
Calcium	9.92% 99mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	88.6% 0.8mg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	77.5% 1.8mg	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	43% 302mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	56.5% 1921mg	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	66.4% 996mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	9.97% 369g	6.84% 253g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cooked Taro with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Cooked Taro 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 Cooked Taro with Salt:

• 14 ounces of Canned Carrots with Salt have 139.5 times more Vitamin A and 8.2 times more Vitamin K than Cooked Taro with Salt.
• While 14 oz of Cooked Taro with Salt contain 5.9 times more Vitamin B1, 2.5 times more Vitamin B5, 3 times more Vitamin B6, 2.1 times more Vitamin B9, 1.9 times more Vitamin C and 4 times more Vitamin E than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Taro with Salt provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 14 ounces of Cooked Taro with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Drained Canned Carrots with Salt as well as Cooked Taro 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 Cooked Taro with Salt:

• 14 ounces of Canned Carrots with Salt have 1.4 times more Calcium and 1.5 times more Water than Cooked Taro with Salt.
• While 14 oz of Cooked Taro with Salt contain 1.9 times more Copper, 3.8 times more Magnesium, 3.2 times more Phosphorus and 2.7 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Taro with Salt contain similar levels of Iron, Manganese, Sodium and Zinc per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 14 ounces of Cooked Taro with Salt lack sufficient amounts of Calcium
• Both Drained Canned Carrots with Salt as well as Cooked Taro with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Carrots with Salt have 5.1 times more Sugars than Cooked Taro with Salt.
• While 14 oz of Cooked Taro with Salt contain 5.7 times more Energy, 6.2 times more Carbohydrate and 3.4 times more Fiber than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy
• Both Drained Canned Carrots with Salt as well as Cooked Taro with Salt provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.