Comparing Nutrients in 14 ounces Vegetarian fillets VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Vegetarian fillets	32%	56%	12%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Vegetarian fillets	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	39.7% 1151kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	73.7% 71.4g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	35.3% 11.3g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	258% 4.13g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	194% 33g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.5% 35.7g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	13.5% 9.76g	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	63.7% 24.2g	19% 7.14g	38g per day for Men 19-50 years
Protein	163% 91g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	364% 4.37mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	298% 47.6mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	458% 5.95mg	34% 0.44mg	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	101% 405μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	695% 16.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	8.8% 7.94mg	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	91% 13.7mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vegetarian fillets	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	37.7% 377mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	408% 3.67mg	45.4% 0.41mg	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	99% 7.94mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	NA	77.7% 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	255% 1786mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	70% 2381mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	130% 1945mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.83% 179g	9.97% 369g	3700g per day for Men 19-50 years

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

• Vegetarian fillets have 57.9 times more Vitamin B1, 33.3 times more Vitamin B2, 28.5 times more Vitamin B3, 13.4 times more Vitamin B6, 12.8 times more Vitamin B9, more Vitamin B12 and 4.7 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, more Vitamin C and more Vitamin K than Vegetarian fillets.
• Both Vegetarian fillets as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Vegetarian fillets vs Canned Carrots with Liquids and Salt:

• Vegetarian fillets have 3.1 times more Calcium, 9 times more Copper, 3.8 times more Iron, 2.6 times more Magnesium, 22.5 times more Phosphorus, 3.5 times more Potassium, 2.5 times more Selenium, 2 times more Sodium and 4.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.1 times more Water than Vegetarian fillets.

Comparison of macro-nutrients per 14 ounces:

• Vegetarian fillets have 12.6 times more Energy, 128.6 times more Fat, 114 times more Saturated Fat, 130 times more Omega 3, 148.1 times more Omega 6, 1.7 times more Carbohydrate, 3.4 times more Fiber and 39.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.1 times more Sugars than Vegetarian fillets.
• Both Vegetarian fillets as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.