Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Miso

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Miso	25%	26%	49%

Macro Nutrients

	Canned Carrots with Salt	Miso	Recommended Dietary Allowance
Energy	8.62% 250kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	62% 60g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	253% 4.05g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	146% 24.8g	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	195% 254g	130g per day for Men 19-50 years
Sugars	34.2% 25g	85.5% 62g	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	82.8% 60g	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	% 0g	g per day for Men 19-50 years
Fiber	39.5% 15g	142% 54g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	228% 128g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Miso	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	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	179% 2.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	56.6% 9.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	67.4% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	153% 2mg	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	47.5% 190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.3% 0.8μg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	244% 293μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Miso	Recommended Dietary Allowance
Calcium	25% 250mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	467% 4.2mg	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	311% 25mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	373% 8.6mg	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	227% 1590mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	2485% 37280mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	233% 25.6mg	11mg per day for Men 19-50 years
Water	25% 930g	11.6% 430g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Canned Carrots with Salt has 139.5 times more Vitamin A, more Vitamin C and 74 times more Vitamin E than Miso.
• While 1 kg of Miso contains 5.4 times more Vitamin B1, 7.8 times more Vitamin B2, 1.6 times more Vitamin B3, 2.5 times more Vitamin B5, 1.8 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin B12 and 3 times more Vitamin K than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• 1 kilogram of Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Drained Canned Carrots with Salt as well as Miso have insufficient amounts of Vitamin D in one kilogram.

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

• 1 kilogram of Canned Carrots with Salt has 2.2 times more Water than Miso.
• While 1 kg of Miso contains 2.3 times more Calcium, 4 times more Copper, 3.9 times more Iron, 6 times more Magnesium, 1.9 times more Manganese, 6.6 times more Phosphorus, 17.5 times more Selenium, 15.4 times more Sodium and 9.8 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Miso contain similar levels of Potassium per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Miso contains 7.9 times more Energy, 31.6 times more Fat, 28.5 times more Saturated Fat, 36.8 times more Omega 3, 31.4 times more Omega 6, 4.6 times more Carbohydrate, 2.5 times more Sugars, 3.6 times more Fiber and 20 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