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Comparing Nutrients in 14 ounces Dry CouscousVS Canned Carrots with Liquids and Salt

Macros Ratio

Protein Fat Carbs

Dry Couscous
14%
2%
84%
Canned Carrots with Liquids and Salt
9%
5%
86%
14 oz ▼

Macro Nutrients

51.5%1492kcal
Energy
3.15%91kcal
1492 kcalvs91 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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2.6%2.54g
Fat
0.57%0.56g
2.54 gvs0.56 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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1.45%0.46g
Saturated Fat
0.31%0.099g
0.46 gvs0.099 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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2.98%0.048g
Omega 3
2%0.032g
0.048 gvs0.032 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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5.6%0.95g
Omega 6
1.3%0.22g
0.95 gvs0.22 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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236%307g
Carbohydrate
16.4%21.3g
307 gvs21.3 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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NA
Sugars
13.5%9.76g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs9.76 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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52.2%20g
Fiber
19%7.14g
20 gvs7.14 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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90%50.6g
Protein
4.1%2.3g
50.6 gvs2.3 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
270%2433μg
RAE, retinol activity equivalents
0 μgvs2433 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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54%0.65mg
Vitamin B1
6.3%0.075mg
Thiamine
0.65 mgvs0.075 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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24%0.31mg
Vitamin B2
8.24%0.11mg
Riboflavin
0.31 mgvs0.11 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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86.6%14mg
Vitamin B3
10.4%1.67mg
Niacin, nicotinic acid, niacinamide
14 mgvs1.67 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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98%4.92mg
Vitamin B5
11%0.55mg
Pantothenic acid
4.92 mgvs0.55 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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33.6%0.44mg
Vitamin B6
34%0.44mg
Pyridoxine
0.44 mgvs0.44 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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20%79.4μg
Vitamin B9
7.94%31.8μg
Folates and Folic Acid
79.4 μgvs31.8 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
8.8%7.94mg
Ascorbic acid
0 mgvs7.94 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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NA
Vitamin E
19.3%2.9mg
Tocopherols and Tocotrienols
NA mgvs2.9 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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NA
Vitamin K
32.4%39μg
Phytomenadione or phylloquinone
NA μgvs39 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

9.53%95mg
Calcium
12.3%123mg
95 mgvs123 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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109%0.98mg
Copper
45.4%0.41mg
0.98 mgvs0.41 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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53.6%4.3mg
Iron
25.8%2.06mg
4.3 mgvs2.06 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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41.6%175mg
Magnesium
8.5%35.7mg
175 mgvs35.7 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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135%3.1mg
Manganese
77.7%1.8mg
3.1 mgvs1.8 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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96%675mg
Phosphorus
11.3%79.4mg
675 mgvs79.4 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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19.4%659mg
Potassium
20%687mg
659 mgvs687 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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NA
Selenium
2.9%1.6μg
NA μgvs1.6 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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2.65%39.7mg
Sodium
63.5%953mg
39.7 mgvs953 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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30%3.3mg
Zinc
10.5%1.15mg
3.3 mgvs1.15 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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0.92%34g
Water
9.97%369g
34 gvs369 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Dry Couscous VS Canned Carrots with Liquids and Salt per 14 oz

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

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

Comparing minerals per 14 ounces for Dry Couscous vs Canned Carrots with Liquids and Salt:

Comparison of macro-nutrients per 14 ounces:




Compare more foods per 14 oz: