Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Lemon Juice

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Lemon Juice	4%	7%	89%

Macro Nutrients

	Canned Carrots with Salt	Lemon Juice	Recommended Dietary Allowance
Energy	8.62% 250kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	0.71% 0.12g	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	53% 69g	130g per day for Men 19-50 years
Sugars	34.2% 25g	34.8% 25g	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	15% 11g	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	% 9.9g	g per day for Men 19-50 years
Sucrose	NA	% 4.3g	g per day for Men 19-50 years
Fiber	39.5% 15g	7.9% 3g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Lemon Juice	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	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	35.4% 0.46mg	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	50% 200μg	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	430% 387mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Lemon Juice	Recommended Dietary Allowance
Calcium	25% 250mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	17.8% 0.16mg	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	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	5.2% 0.12mg	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	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	25% 930g	25% 923g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Lemon Juice per 1 kg

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

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

• 1 kilogram of Canned Carrots with Salt has more Vitamin A, 2 times more Vitamin B2, 6.1 times more Vitamin B3, 2.4 times more Vitamin B6, 4.9 times more Vitamin E and more Vitamin K than Lemon Juice.
• While 1 kg of Raw Lemon Juice contains 1.3 times more Vitamin B1, 2.2 times more Vitamin B9 and 14.3 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Lemon Juice provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Lemon Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Raw Lemon Juice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Carrots with Salt has 4.2 times more Calcium, 6.5 times more Copper, 8 times more Iron, 37.5 times more Manganese, 3 times more Phosphorus, 1.7 times more Potassium, 242 times more Sodium and 5.2 times more Zinc than Lemon Juice.
• Both Canned Carrots with Salt and Lemon Juice contain similar levels of Water per one kilogram.
• 1 kilogram of Lemon Juice lack sufficient amounts of Calcium, Copper, Iron, Manganese, Phosphorus and Zinc
• Both Drained Canned Carrots with Salt as well as Raw Lemon Juice lack sufficient amounts of Magnesium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Salt has 5 times more Fiber than Lemon Juice.
• Both Canned Carrots with Salt and Lemon Juice offer comparable quantities of Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Lemon Juice provide inadequate amounts of Fiber
• Both Drained Canned Carrots with Salt as well as Raw Lemon Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.