Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	7.93% 230kcal	84.5% 2450kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	22.7% 22g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	45.6% 7.76g	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	407% 530g	130g per day for Men 19-50 years
Sugars	34% 24.6g	146% 106g	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	134% 51g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	681% 6130μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	203% 2.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	84% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	111% 5.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	382% 4.97mg	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	175% 700μg	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	289% 260mg	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	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	31% 310mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	563% 5.07mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	513% 12mg	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	153% 1070mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	174% 5920mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	25% 930g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Roasted European Chestnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Roasted European Chestnuts 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 Roasted European Chestnuts:

• 1 kilogram of Canned Carrots with Liquids and Salt has 613 times more Vitamin A, 1.5 times more Vitamin E and 1.3 times more Vitamin K than Roasted European Chestnuts.
• While 1 kg of Roasted European Chestnuts contains 12.8 times more Vitamin B1, 6.5 times more Vitamin B2, 3.2 times more Vitamin B3, 4 times more Vitamin B5, 4.4 times more Vitamin B6, 8.8 times more Vitamin B9 and 13 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Roasted European Chestnuts have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids with Salt as well as Roasted European Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Roasted European Chestnuts:

• 1 kilogram of Canned Carrots with Liquids and Salt has 120 times more Sodium and 2.3 times more Water than Roasted European Chestnuts.
• While 1 kg of Roasted European Chestnuts contains 4.9 times more Copper, 1.8 times more Iron, 3.7 times more Magnesium, 2.6 times more Manganese, 5.4 times more Phosphorus, 3.4 times more Potassium, 3 times more Selenium and 2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Roasted European Chestnuts contain similar levels of Calcium per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Roasted European Chestnuts contains 10.7 times more Energy, 15.7 times more Fat, 11.6 times more Omega 3, 13.9 times more Omega 6, 9.9 times more Carbohydrate, 4.3 times more Sugars, 2.8 times more Fiber and 5.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein