Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Canned Carrots with Salt	Brussels Sprouts	Recommended Dietary Allowance
Energy	8.62% 250kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	69% 89.5g	130g per day for Men 19-50 years
Sugars	34.2% 25g	30.3% 22g	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	13% 9.3g	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	% 8.1g	g per day for Men 19-50 years
Sucrose	NA	% 4.6g	g per day for Men 19-50 years
Fiber	39.5% 15g	100% 38g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	620% 5580μg	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	168% 2.2mg	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	22.5% 90μg	153% 610μg	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	30% 27mg	944% 850mg	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	49.3% 7.4mg	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	1475% 1770μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Brussels Sprouts	Recommended Dietary Allowance
Calcium	25% 250mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	77.8% 0.7mg	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	80% 6.4mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	147% 3.37mg	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	34.3% 240mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	25% 930g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Brussels Sprouts per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Brussels Sprouts:

• 1 kilogram of Canned Carrots with Salt has 14.7 times more Vitamin A than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 7.7 times more Vitamin B1, 3 times more Vitamin B2, 1.3 times more Vitamin B3, 2.3 times more Vitamin B5, 2 times more Vitamin B6, 6.8 times more Vitamin B9, 31.5 times more Vitamin C and 18.1 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Brussels Sprouts provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Drained Canned Carrots with Salt as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Brussels Sprouts:

• 1 kilogram of Canned Carrots with Salt has 1.5 times more Copper, 1.3 times more Manganese and 9.7 times more Sodium than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 1.7 times more Calcium, 2.2 times more Iron, 2.9 times more Magnesium, 2.9 times more Phosphorus, 2.2 times more Potassium, 4 times more Selenium and 1.6 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Brussels Sprouts contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Brussels Sprouts contains 9 times more Omega 3, 1.6 times more Carbohydrate, 2.5 times more Fiber and 5.3 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Brussels Sprouts offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in one kilogram.