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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Wakame Seaweed	Recommended Dietary Allowance
Energy	7.93% 230kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	0.59% 0.1g	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	70.3% 91g	130g per day for Men 19-50 years
Sugars	34% 24.6g	8.97% 6.5g	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	13% 5g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	681% 6130μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	139% 6.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	1.54% 0.02mg	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	490% 1960μg	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	33.3% 30mg	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	66.7% 10mg	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	Wakame Seaweed	Recommended Dietary Allowance
Calcium	31% 310mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	316% 2.84mg	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	273% 22mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	255% 1070mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	609% 14mg	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	114% 800mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	14.7% 500mg	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	581% 8720mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	25% 930g	21.6% 800g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Canned Carrots with Liquids and Salt has 34.1 times more Vitamin A, 56 times more Vitamin B6 and 1.8 times more Vitamin K than Wakame Seaweed.
• While 1 kg of Raw Wakame Seaweed contains 3.2 times more Vitamin B1, 8.5 times more Vitamin B2, 3.8 times more Vitamin B3, 5 times more Vitamin B5, 24.5 times more Vitamin B9, 1.5 times more Vitamin C and 1.4 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
• 1 kilogram of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Wakame Seaweed 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 Wakame Seaweed:

• 1 kilogram of Canned Carrots with Liquids and Salt has 3.5 times more Potassium than Wakame Seaweed.
• While 1 kg of Raw Wakame Seaweed contains 4.8 times more Calcium, 2.8 times more Copper, 4.2 times more Iron, 11.9 times more Magnesium, 3.1 times more Manganese, 4 times more Phosphorus, 3.6 times more Sodium and 1.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Wakame Seaweed contain similar levels of Water per one kilogram.
• 1 kilogram of Wakame Seaweed lack sufficient amounts of Potassium
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Wakame Seaweed 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 3.8 times more Sugars and 3.6 times more Fiber than Wakame Seaweed.
• While 1 kg of Raw Wakame Seaweed contains 1.7 times more Carbohydrate and 5.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• 1 kilogram of Wakame Seaweed provide inadequate amounts of Fiber
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Wakame Seaweed provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.