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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Dried Basil Spices	29%	11%	60%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Dried Basil Spices	Recommended Dietary Allowance
Energy	3.15% 91kcal	32% 925kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	26.8% 8.56g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	4.65% 0.79g	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	146% 190g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	9.36% 6.8g	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	4.1% 2.98g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	19% 7.14g	394% 150g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Dried Basil Spices	Recommended Dietary Allowance
Vitamin A	270% 2433μg	16.3% 147μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	366% 4.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	122% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	66.5% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	409% 5.3mg	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	7.94% 31.8μg	308% 1230μg	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	3.53% 3.18mg	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	283% 42.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	5671% 6805μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Dried Basil Spices	Recommended Dietary Allowance
Calcium	12.3% 123mg	889% 8890mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	926% 8.33mg	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	4455% 356mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	672% 2822mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	1691% 39mg	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	155% 1087mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	307% 10438mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	256% 28mg	11mg per day for Men 19-50 years
Water	9.97% 369g	1.1% 41g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids and Salt vs Dried Basil Spices:

• Canned Carrots Solids and Liquids with Salt have 16.6 times more Vitamin A and 2.5 times more Vitamin C than Dried Basil Spices.
• While Dried Basil Spices contain 4.2 times more Vitamin B1, 44.4 times more Vitamin B2, 11.6 times more Vitamin B3, 6 times more Vitamin B5, 12 times more Vitamin B6, 38.8 times more Vitamin B9, 14.7 times more Vitamin E and 174.9 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Dried Basil Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Dried Basil Spices:

• Canned Carrots Solids and Liquids with Salt have 3.2 times more Sodium and 9 times more Water than Dried Basil Spices.
• While Dried Basil Spices contain 72.3 times more Calcium, 20.4 times more Copper, 172.7 times more Iron, 79 times more Magnesium, 21.8 times more Manganese, 13.7 times more Phosphorus, 15.2 times more Potassium, 7.5 times more Selenium and 24.5 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 14 ounces:

• Canned Carrots Solids and Liquids with Salt have 1.4 times more Sugars than Dried Basil Spices.
• While Dried Basil Spices contain 10.1 times more Energy, 29.1 times more Fat, 86.3 times more Saturated Fat, 37.5 times more Omega 3, 3.6 times more Omega 6, 8.9 times more Carbohydrate, 20.9 times more Fiber and 39.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Dried Basil Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.