Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Muffins, English, plain, enriched, with ca prop (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Energy	7.93% 230kcal	78.3% 2270kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	23% 7.33g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	26.4% 4.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	340% 442g	130g per day for Men 19-50 years
Sugars	34% 24.6g	48.7% 35.3g	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	9.5% 6.9g	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	% 6.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	47.4% 18g	92% 35g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	158% 88.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Vitamin A	681% 6130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	398% 4.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	254% 40.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	41.5% 0.54mg	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	20% 80μg	235% 940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.7% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.2% 20mg	20% 18mg	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	48.7% 7.3mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Calcium	31% 310mg	163% 1630mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	150% 1.35mg	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	65% 5.2mg	500% 40mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	220% 5.05mg	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	28.6% 200mg	131% 920mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	32% 1090mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	407% 224μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	25% 930g	11.8% 436g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 2.1 times more Vitamin B6, 2.4 times more Vitamin E and 8.2 times more Vitamin K than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 25.1 times more Vitamin B1, 9.3 times more Vitamin B2, 9.7 times more Vitamin B3, 2.6 times more Vitamin B5, 11.8 times more Vitamin B9 and more Vitamin B12 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Vitamin C per 1 kg.
• Both Canned Carrots Solids and Liquids with Salt as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• Canned Carrots Solids and Liquids with Salt have 1.6 times more Potassium and 2.1 times more Water than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 5.3 times more Calcium, 1.3 times more Copper, 7.7 times more Iron, 2.7 times more Magnesium, 4.6 times more Phosphorus, 56 times more Selenium, 1.8 times more Sodium and 3.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 9.9 times more Energy, 12.1 times more Fat, 29.3 times more Saturated Fat, 6 times more Omega 3, 8 times more Omega 6, 8.2 times more Carbohydrate, 1.4 times more Sugars, 1.9 times more Fiber and 15.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.