Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Meatless Sandwich Spread

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Meatless Sandwich Spread	21%	54%	25%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Meatless Sandwich Spread	Recommended Dietary Allowance
Energy	7.93% 230kcal	51.4% 1490kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	93% 90g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	44.5% 14.3g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	325% 5.2g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	244% 41.5g	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	69.2% 90g	130g per day for Men 19-50 years
Sugars	34% 24.6g	26.2% 19g	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	87% 33g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	143% 80g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Meatless Sandwich Spread	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	500% 6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	538% 7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	813% 130mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	846% 11mg	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	258% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1292% 31μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.2% 20mg	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	48.7% 7.3mg	115% 17.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Meatless Sandwich Spread	Recommended Dietary Allowance
Calcium	31% 310mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	721% 6.5mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	301% 6.9mg	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	314% 2200mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	420% 6300mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	118% 13mg	11mg per day for Men 19-50 years
Water	25% 930g	19% 700g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Meatless Sandwich Spread per 1 kg

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

• 1 kilogram of Canned Carrots with Liquids and Salt has more Vitamin A, more Vitamin C and more Vitamin K than Meatless Sandwich Spread.
• While 1 kg of Meatless Sandwich Spread contains 31.6 times more Vitamin B1, 25.9 times more Vitamin B2, 30.9 times more Vitamin B3, 3.3 times more Vitamin B5, 9.8 times more Vitamin B6, 12.9 times more Vitamin B9, more Vitamin B12 and 2.4 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 and Vitamin B12
• 1 kilogram of Meatless Sandwich Spread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Meatless Sandwich Spread have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Meatless Sandwich Spread:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.3 times more Water than Meatless Sandwich Spread.
• While 1 kg of Meatless Sandwich Spread contains 1.4 times more Calcium, 6.3 times more Copper, 2.9 times more Iron, 2.2 times more Magnesium, 1.5 times more Manganese, 11 times more Phosphorus, 2 times more Potassium, 2.6 times more Sodium and 4.5 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Meatless Sandwich Spread 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 1.3 times more Sugars than Meatless Sandwich Spread.
• While 1 kg of Meatless Sandwich Spread contains 6.5 times more Energy, 64.3 times more Fat, 57 times more Saturated Fat, 65 times more Omega 3, 74 times more Omega 6, 1.7 times more Carbohydrate, 1.8 times more Fiber and 13.8 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