Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Bulgur	13%	3%	84%

Macro Nutrients

	Canned Carrots with Salt	Bulgur	Recommended Dietary Allowance
Energy	8.62% 250kcal	118% 3420kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	7.25% 2.32g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	30.5% 5.18g	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	584% 759g	130g per day for Men 19-50 years
Sugars	34.2% 25g	5.66% 4.1g	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	39.5% 15g	329% 125g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	219% 123g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Bulgur	Recommended Dietary Allowance
Vitamin A	620% 5580μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	193% 2.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	320% 51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	208% 10.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	263% 3.42mg	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	67.5% 270μg	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	0% 0mg	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	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Bulgur	Recommended Dietary Allowance
Calcium	25% 250mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	372% 3.35mg	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	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	390% 1640mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	1325% 30.5mg	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	429% 3000mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	121% 4100mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	175% 19.3mg	11mg per day for Men 19-50 years
Water	25% 930g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Bulgur per 1 kg

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

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

• 1 kilogram of Canned Carrots with Salt has more Vitamin A, more Vitamin C, 12.3 times more Vitamin E and 5.2 times more Vitamin K than Bulgur.
• While 1 kg of Dry Bulgur contains 12.9 times more Vitamin B1, 3.8 times more Vitamin B2, 9.3 times more Vitamin B3, 7.7 times more Vitamin B5, 3.1 times more Vitamin B6 and 3 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Bulgur have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Dry Bulgur have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Carrots with Salt has 14.2 times more Sodium and 10.3 times more Water than Bulgur.
• While 1 kg of Dry Bulgur contains 1.4 times more Calcium, 3.2 times more Copper, 3.8 times more Iron, 20.5 times more Magnesium, 6.8 times more Manganese, 12.5 times more Phosphorus, 2.3 times more Potassium, 5.8 times more Selenium and 7.4 times more Zinc than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Salt has 6 times more Sugars than Bulgur.
• While 1 kg of Dry Bulgur contains 13.7 times more Energy, 6.6 times more Omega 6, 13.7 times more Carbohydrate, 8.3 times more Fiber and 19.2 times more Protein than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Drained Canned Carrots with Salt as well as Dry Bulgur provide inadequate amounts of Omega 3 in one kilogram.