Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Corn Bran

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Corn Bran	9%	2%	89%

Macro Nutrients

	Canned Carrots with Salt	Corn Bran	Recommended Dietary Allowance
Energy	8.62% 250kcal	77.2% 2240kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	9.5% 9.2g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	24% 4.1g	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	659% 856g	130g per day for Men 19-50 years
Sugars	34.2% 25g	0% 0g	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	2079% 790g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	149% 83.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Corn Bran	Recommended Dietary Allowance
Vitamin A	620% 5580μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	127% 6.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	117% 1.52mg	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	10% 40μg	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	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Corn Bran	Recommended Dietary Allowance
Calcium	25% 250mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	276% 2.48mg	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	349% 28mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	61% 1.4mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	13% 440mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	300% 165μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	142% 15.6mg	11mg per day for Men 19-50 years
Water	25% 930g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Corn Bran per 1 kg

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

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

• 1 kilogram of Canned Carrots with Salt has 139.5 times more Vitamin A, 2.3 times more Vitamin B9, more Vitamin C, 1.8 times more Vitamin E and 32.7 times more Vitamin K than Corn Bran.
• While 1 kg of Crude Corn Bran contains 3.3 times more Vitamin B2, 5 times more Vitamin B3, 4.7 times more Vitamin B5 and 1.4 times more Vitamin B6 than Drained Canned Carrots with Salt.
• 1 kilogram of Corn Bran have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin K
• Both Drained Canned Carrots with Salt as well as Crude Corn Bran have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Carrots with Salt has 3.2 times more Manganese, 4.1 times more Potassium, 34.6 times more Sodium and 19.7 times more Water than Corn Bran.
• While 1 kg of Crude Corn Bran contains 1.7 times more Calcium, 2.4 times more Copper, 4.4 times more Iron, 8 times more Magnesium, 3 times more Phosphorus, 41.3 times more Selenium and 6 times more Zinc than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 1 kilogram of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Salt has more Sugars than Corn Bran.
• While 1 kg of Crude Corn Bran contains 9 times more Energy, 5.2 times more Omega 6, 15.5 times more Carbohydrate, 52.7 times more Fiber and 13.1 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 Crude Corn Bran provide inadequate amounts of Omega 3 in one kilogram.