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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Hemp Seeds	Recommended Dietary Allowance
Energy	7.93% 230kcal	191% 5530kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	503% 488g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	144% 46g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	6265% 100g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1615% 275g	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	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	34% 24.6g	20.7% 15g	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	4.28% 3.1g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	47.4% 18g	105% 40g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	564% 316g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Hemp Seeds	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	1063% 12.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	575% 92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	462% 6mg	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	275% 1100μg	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	5.56% 5mg	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	53.3% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Hemp Seeds	Recommended Dietary Allowance
Calcium	31% 310mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	1778% 16mg	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	994% 79.5mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	1667% 7000mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	3304% 76mg	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	2357% 16500mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	353% 12000mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	469% 258μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	900% 99mg	11mg per day for Men 19-50 years
Water	25% 930g	1.34% 49.6g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Canned Carrots with Liquids and Salt has 613 times more Vitamin A, 4 times more Vitamin C and 1.7 times more Vitamin K than Hemp Seeds.
• While 1 kg of Hulled Hemp Seeds contains 67.1 times more Vitamin B1, 10.6 times more Vitamin B2, 21.9 times more Vitamin B3, 5.4 times more Vitamin B6 and 13.8 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Hemp Seeds provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Hemp Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Hulled Hemp Seeds 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 Hemp Seeds:

• 1 kilogram of Canned Carrots with Liquids and Salt has 48 times more Sodium and 18.7 times more Water than Hemp Seeds.
• While 1 kg of Hulled Hemp Seeds contains 2.3 times more Calcium, 15.5 times more Copper, 15.3 times more Iron, 77.8 times more Magnesium, 16.9 times more Manganese, 82.5 times more Phosphorus, 6.9 times more Potassium, 64.5 times more Selenium and 34.1 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 kilogram of Canned Carrots with Liquids and Salt has 1.6 times more Sugars than Hemp Seeds.
• While 1 kg of Hulled Hemp Seeds contains 24 times more Energy, 348.2 times more Fat, 184 times more Saturated Fat, 1253 times more Omega 3, 490.3 times more Omega 6, 1.6 times more Carbohydrate, 2.2 times more Fiber and 54.4 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