Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Sesame Butter

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Sesame Butter	12%	73%	15%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Sesame Butter	Recommended Dietary Allowance
Energy	3.15% 91kcal	80% 2326kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	208% 202g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	88.4% 28.3g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	511% 87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	73.4% 95g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	NA	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	19% 7.14g	57.4% 22g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	128% 71.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Sesame Butter	Recommended Dietary Allowance
Vitamin A	270% 2433μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	166% 26.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	4.13% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	249% 3.24mg	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	7.94% 31.8μg	99% 397μg	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	8.8% 7.94mg	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	19.3% 2.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Sesame Butter	Recommended Dietary Allowance
Calcium	12.3% 123mg	381% 3810mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	1858% 16.7mg	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	25.8% 2.06mg	953% 76.2mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	342% 1437mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	438% 10mg	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	11.3% 79.4mg	374% 2616mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	68% 2310mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	256% 141μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	263% 29mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.17% 6.35g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Sesame Butter per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids and Salt vs Sesame Butter:

• 14 ounces of Canned Carrots with Liquids and Salt have 204.3 times more Vitamin A, 2.7 times more Vitamin B5 and more Vitamin C than Sesame Butter.
• While 14 oz of Sesame Butter paste contain 12.6 times more Vitamin B1, 7.4 times more Vitamin B2, 15.9 times more Vitamin B3, 7.3 times more Vitamin B6 and 12.5 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 14 ounces of Sesame Butter have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Sesame Butter paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Sesame Butter:

• 14 ounces of Canned Carrots with Liquids and Salt have 20 times more Sodium and 58.1 times more Water than Sesame Butter.
• While 14 oz of Sesame Butter paste contain 31 times more Calcium, 40.9 times more Copper, 36.9 times more Iron, 40.2 times more Magnesium, 5.6 times more Manganese, 33 times more Phosphorus, 3.4 times more Potassium, 88.8 times more Selenium and 25.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 14 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Sesame Butter paste contain 25.5 times more Energy, 363.4 times more Fat, 285 times more Saturated Fat, 48.1 times more Omega 3, 390.9 times more Omega 6, 4.5 times more Carbohydrate, 3.1 times more Fiber and 31.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 14 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein