Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Coriander Leaves

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Coriander Leaves	31%	17%	52%

Macro Nutrients

	Canned Carrots with Salt	Coriander Leaves	Recommended Dietary Allowance
Energy	8.62% 250kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	2.35% 0.4g	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	28.2% 36.7g	130g per day for Men 19-50 years
Sugars	34.2% 25g	12% 8.7g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Coriander Leaves	Recommended Dietary Allowance
Vitamin A	620% 5580μg	374% 3370μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	125% 1.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	69.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	115% 1.5mg	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	155% 620μg	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	300% 270mg	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	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	2583% 3100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Coriander Leaves	Recommended Dietary Allowance
Calcium	25% 250mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	250% 2.25mg	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	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	185% 4.26mg	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	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	153% 5210mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	30.7% 460mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	25% 930g	25% 922g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Coriander Leaves per 1 kg

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

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

• 1 kilogram of Canned Carrots with Salt has 1.7 times more Vitamin A than Coriander Leaves.
• While 1 kg of Raw Coriander Leaves contains 3.7 times more Vitamin B1, 5.4 times more Vitamin B2, 2 times more Vitamin B3, 4.2 times more Vitamin B5, 1.3 times more Vitamin B6, 6.9 times more Vitamin B9, 10 times more Vitamin C, 3.4 times more Vitamin E and 31.6 times more Vitamin K than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Drained Canned Carrots with Salt as well as Raw Coriander Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Carrots with Salt has 5.3 times more Sodium than Coriander Leaves.
• While 1 kg of Raw Coriander Leaves contains 2.7 times more Calcium, 2.2 times more Copper, 2.8 times more Iron, 3.3 times more Magnesium, 2 times more Phosphorus, 2.9 times more Potassium and 1.9 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Coriander Leaves contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Raw Coriander Leaves 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 Carbohydrate and 2.9 times more Sugars than Coriander Leaves.
• While 1 kg of Raw Coriander Leaves contains 1.9 times more Fiber and 3.3 times more Protein than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Drained Canned Carrots with Salt as well as Raw Coriander Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.