Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Nopales

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Nopales	27%	4%	69%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Nopales	Recommended Dietary Allowance
Energy	7.93% 230kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	2.6% 0.44g	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	25.6% 33.3g	130g per day for Men 19-50 years
Sugars	34% 24.6g	16% 11.5g	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	47.4% 18g	58% 22g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	23.6% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Nopales	Recommended Dietary Allowance
Vitamin A	681% 6130μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	33.4% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	54% 0.7mg	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	7.5% 30μg	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	22.2% 20mg	103% 93mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Nopales	Recommended Dietary Allowance
Calcium	31% 310mg	164% 1640mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	57.8% 0.52mg	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	73.8% 5.9mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	199% 4.57mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	75.6% 2570mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	25% 930g	25.4% 941g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Nopales per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Nopales:

• 1 kilogram of Canned Carrots with Liquids and Salt has 26.7 times more Vitamin A, 1.6 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin E and 1.8 times more Vitamin K than Nopales.
• While 1 kg of Raw Nopales contains 1.5 times more Vitamin B2 and 4.7 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Nopales provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Nopales have insufficient amounts of Vitamin B9 and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Nopales have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Nopales:

• 1 kilogram of Canned Carrots with Liquids and Salt has 2 times more Copper, 1.3 times more Phosphorus and 11.4 times more Sodium than Nopales.
• While 1 kg of Raw Nopales contains 5.3 times more Calcium, 5.8 times more Magnesium and 1.5 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Nopales contain similar levels of Iron, Manganese, Zinc and Water per one kilogram.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Nopales lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.6 times more Carbohydrate and 2.1 times more Sugars than Nopales.
• While 1 kg of Raw Nopales contains 2.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Nopales offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Nopales provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.