Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Dried Shallots

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Dried Shallots	13%	1%	86%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Dried Shallots	Recommended Dietary Allowance
Energy	3.15% 91kcal	47.6% 1381kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	4.3% 0.73g	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	246% 320g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	209% 151g	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	164% 62.3g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	87% 49g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Dried Shallots	Recommended Dietary Allowance
Vitamin A	270% 2433μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	112% 5.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	511% 6.65mg	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	115% 460μg	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	172% 155mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Dried Shallots	Recommended Dietary Allowance
Calcium	12.3% 123mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	187% 1.7mg	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	298% 24mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	98% 413mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	245% 5.62mg	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	168% 1175mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	193% 6549mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	41% 22.6μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	69.6% 7.66mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Dried Shallots per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Liquids and Salt versus 14 oz of Dried Shallots 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 Dried Shallots:

• 14 ounces of Canned Carrots with Liquids and Salt have 613 times more Vitamin A, 4.1 times more Vitamin E and 2.5 times more Vitamin K than Dried Shallots.
• While 14 oz of Freeze-dried Shallots contain 15.8 times more Vitamin B1, 3.7 times more Vitamin B2, 2.4 times more Vitamin B3, 10.1 times more Vitamin B5, 15 times more Vitamin B6, 14.5 times more Vitamin B9 and 19.5 times more Vitamin C 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 Dried Shallots have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Freeze-dried Shallots 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 Dried Shallots:

• 14 ounces of Canned Carrots with Liquids and Salt have 4.1 times more Sodium and 46.5 times more Water than Dried Shallots.
• While 14 oz of Freeze-dried Shallots contain 5.9 times more Calcium, 4.1 times more Copper, 11.5 times more Iron, 11.6 times more Magnesium, 3.1 times more Manganese, 14.8 times more Phosphorus, 9.5 times more Potassium, 14.3 times more Selenium and 6.7 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 Freeze-dried Shallots contain 15.1 times more Energy, 15 times more Carbohydrate, 15.5 times more Sugars, 8.7 times more Fiber and 21.2 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 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Freeze-dried Shallots provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.