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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Pecans	5%	88%	7%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Pecans	Recommended Dietary Allowance
Energy	7.93% 230kcal	238% 6910kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	742% 720g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	193% 61.8g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	616% 9.86g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1213% 206g	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	107% 139g	130g per day for Men 19-50 years
Sugars	34% 24.6g	54.8% 39.7g	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	0.55% 0.4g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 39g	g per day for Men 19-50 years
Fiber	47.4% 18g	253% 96g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Pecans	Recommended Dietary Allowance
Vitamin A	681% 6130μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	550% 6.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	173% 8.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	757% 227μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	55% 220μg	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	12.2% 11mg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Pecans	Recommended Dietary Allowance
Calcium	31% 310mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	1333% 12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.5% 100μg	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	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	1957% 45mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	347% 156μg	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	396% 2770mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	121% 4100mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	69% 38μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	412% 45.3mg	11mg per day for Men 19-50 years
Water	25% 930g	0.95% 35.2g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Canned Carrots with Liquids and Salt has 204.3 times more Vitamin A, 1.8 times more Vitamin C and 2.8 times more Vitamin K than Pecans.
• While 1 kg of Pecans nuts contains 34.7 times more Vitamin B1, 4.8 times more Vitamin B2, 2.8 times more Vitamin B3, 6.2 times more Vitamin B5, 1.9 times more Vitamin B6, 2.8 times more Vitamin B9 and 1.9 times more Vitamin E 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 Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Pecans nuts 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 Pecans:

• 1 kilogram of Canned Carrots with Liquids and Salt has more Sodium and 26.4 times more Water than Pecans.
• While 1 kg of Pecans nuts contains 2.3 times more Calcium, 11.7 times more Copper, 4.9 times more Iron, 13.4 times more Magnesium, 10 times more Manganese, 13.9 times more Phosphorus, 2.4 times more Potassium, 9.5 times more Selenium and 15.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Pecans nuts contains 30 times more Energy, 514.1 times more Fat, 247.2 times more Saturated Fat, 123.3 times more Omega 3, 368.4 times more Omega 6, 2.6 times more Carbohydrate, 1.6 times more Sugars, 5.3 times more Fiber and 15.8 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