Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Lentils	27%	3%	70%

Macro Nutrients

	Canned Carrots with Salt	Lentils	Recommended Dietary Allowance
Energy	8.62% 250kcal	121% 3520kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	70% 1.12g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	24.4% 4.14g	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	487% 634g	130g per day for Men 19-50 years
Sugars	34.2% 25g	28% 20.3g	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	3.72% 2.7g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 14.7g	g per day for Men 19-50 years
Fiber	39.5% 15g	282% 107g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	440% 246g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Lentils	Recommended Dietary Allowance
Vitamin A	620% 5580μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	728% 8.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	428% 21.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	415% 5.4mg	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	1198% 4790μg	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	50% 45mg	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	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Lentils	Recommended Dietary Allowance
Calcium	25% 250mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	838% 7.54mg	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	814% 65mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	606% 14mg	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	401% 2810mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	199% 6770mg	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	4% 60mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	297% 32.7mg	11mg per day for Men 19-50 years
Water	25% 930g	2.23% 82.6g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Canned Carrots with Salt has 279 times more Vitamin A, 1.5 times more Vitamin E and 2 times more Vitamin K than Lentils.
• While 1 kg of Raw Lentils contains 48.5 times more Vitamin B1, 7 times more Vitamin B2, 4.7 times more Vitamin B3, 15.9 times more Vitamin B5, 4.8 times more Vitamin B6, 53.2 times more Vitamin B9 and 1.7 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 Lentils have insufficient amounts of Vitamin A
• Both Drained Canned Carrots with Salt as well as Raw Lentils have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Carrots with Salt has 40.3 times more Sodium and 11.3 times more Water than Lentils.
• While 1 kg of Raw Lentils contains 1.4 times more Calcium, 7.3 times more Copper, 10.2 times more Iron, 5.9 times more Magnesium, 3.1 times more Manganese, 11.7 times more Phosphorus, 3.8 times more Potassium and 12.6 times more Zinc than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Raw Lentils lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Salt has 1.2 times more Sugars than Lentils.
• While 1 kg of Raw Lentils contains 14.1 times more Energy, 10.2 times more Omega 3, 5.2 times more Omega 6, 11.4 times more Carbohydrate, 7.1 times more Fiber and 38.5 times more Protein than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein