Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Okara

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Okara	18%	20%	62%

Macro Nutrients

	Canned Carrots with Salt	Okara	Recommended Dietary Allowance
Energy	8.62% 250kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	6.03% 1.93g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	39% 6.66g	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	94% 122g	130g per day for Men 19-50 years
Sugars	34.2% 25g	NA	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	NA	38g per day for Men 19-50 years
Protein	11.4% 6.4g	63% 35.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Okara	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	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	88.5% 1.15mg	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	65% 260μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Okara	Recommended Dietary Allowance
Calcium	25% 250mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	222% 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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	176% 4.04mg	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	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	62.6% 2130mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	193% 106μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	25% 930g	22% 816g	3700g per day for Men 19-50 years

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

• Drained Canned Carrots with Salt have more Vitamin A, 1.5 times more Vitamin B2, 5.5 times more Vitamin B3, 1.5 times more Vitamin B5 and more Vitamin C than Okara.
• While Okara contains 2.9 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Okara have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Drained Canned Carrots with Salt as well as Okara have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Drained Canned Carrots with Salt have 26.9 times more Sodium than Okara.
• While Okara contains 3.2 times more Calcium, 1.9 times more Copper, 2 times more Iron, 3.3 times more Magnesium, 2.5 times more Phosphorus, 26.5 times more Selenium and 2.2 times more Zinc than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Okara have similar amounts of Manganese, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Okara contains 3 times more Energy, 9.1 times more Fat, 8.1 times more Omega 3, 8.4 times more Omega 6, 2.2 times more Carbohydrate and 5.5 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Okara have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.