Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cassava	3%	2%	95%

Macro Nutrients

	Canned Carrots with Salt	Cassava	Recommended Dietary Allowance
Energy	8.62% 250kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	1.9% 0.32g	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	293% 381g	130g per day for Men 19-50 years
Sugars	34.2% 25g	23.4% 17g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cassava	Recommended Dietary Allowance
Vitamin A	620% 5580μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	67.7% 0.88mg	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	229% 206mg	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	12.7% 1.9mg	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	Cassava	Recommended Dietary Allowance
Calcium	25% 250mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	111% 1mg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	167% 3.84mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	25% 930g	16% 597g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Canned Carrots with Salt has 558 times more Vitamin A, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 3.9 times more Vitamin E and 5.2 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 4.8 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 3 times more Vitamin B9 and 7.6 times more Vitamin C than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Carrots with Salt has 1.6 times more Calcium, 2.4 times more Iron, 17.3 times more Sodium and 1.6 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 2.6 times more Magnesium, 1.5 times more Potassium and 1.3 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cassava contain similar levels of Copper, Manganese and Phosphorus per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 1 kilogram of Cassava lack sufficient amounts of Calcium
• Both Drained Canned Carrots with Salt as well as Raw Cassava lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Salt has 1.5 times more Sugars than Cassava.
• While 1 kg of Raw Cassava contains 6.4 times more Energy, 6.9 times more Carbohydrate and 2.1 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cassava offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.