Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Canned Carrots with Salt	Roasted Cashews	Recommended Dietary Allowance
Energy	8.62% 250kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	478% 464g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	286% 92g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	451% 76.6g	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	251% 327g	130g per day for Men 19-50 years
Sugars	34.2% 25g	69% 50g	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	79% 30g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Roasted Cashews	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	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	244% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	197% 2.56mg	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	173% 690μg	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	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Roasted Cashews	Recommended Dietary Allowance
Calcium	25% 250mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	2467% 22mg	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	750% 60mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	619% 2600mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	359% 8.26mg	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	700% 4900mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	166% 5650mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	509% 56mg	11mg per day for Men 19-50 years
Water	25% 930g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Roasted Cashews per 1 kg

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

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

• 1 kilogram of Canned Carrots with Salt has more Vitamin A and more Vitamin C than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 11.1 times more Vitamin B1, 6.7 times more Vitamin B2, 2.5 times more Vitamin B3, 9 times more Vitamin B5, 2.3 times more Vitamin B6, 7.7 times more Vitamin B9 and 3.5 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Roasted Cashews provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Roasted Cashews have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Carrots with Salt has 15.1 times more Sodium and 54.7 times more Water than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 1.8 times more Calcium, 21.3 times more Copper, 9.4 times more Iron, 32.5 times more Magnesium, 1.8 times more Manganese, 20.4 times more Phosphorus, 3.2 times more Potassium, 29.3 times more Selenium and 21.5 times more Zinc than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Roasted Cashew Nuts contains 23 times more Energy, 243.9 times more Fat, 254.4 times more Saturated Fat, 14.6 times more Omega 3, 97 times more Omega 6, 5.9 times more Carbohydrate, 2 times more Sugars, 2 times more Fiber and 23.9 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