Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Squash Seed Kernels	Recommended Dietary Allowance
Energy	7.93% 230kcal	193% 5590kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	506% 491g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	271% 86.6g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1218% 207g	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	82.4% 107g	130g per day for Men 19-50 years
Sugars	34% 24.6g	19.3% 14g	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	2.07% 1.5g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 11.3g	g per day for Men 19-50 years
Fiber	47.4% 18g	158% 60g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	540% 302g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Squash Seed Kernels	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	228% 2.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	312% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	110% 1.43mg	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	145% 580μg	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	21% 19mg	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	145% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	31% 310mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	1492% 13.4mg	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	1103% 88.2mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	1410% 5920mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	1975% 45.4mg	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	1761% 12330mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	238% 8090mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	171% 94μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	710% 78mg	11mg per day for Men 19-50 years
Water	25% 930g	1.4% 52.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Squash Seed Kernels per 1 kg

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

• 1 kilogram of Canned Carrots with Liquids and Salt has 613 times more Vitamin A and 1.3 times more Vitamin K than Squash Seed Kernels.
• While 1 kg of Dried Pumpkin And Squash Seed Kernels contains 14.4 times more Vitamin B1, 5.7 times more Vitamin B2, 11.8 times more Vitamin B3, 5.4 times more Vitamin B5, 1.3 times more Vitamin B6, 7.3 times more Vitamin B9 and 3 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Squash Seed Kernels provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Squash Seed Kernels have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids with Salt as well as Dried Pumpkin And Squash Seed Kernels 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 Squash Seed Kernels:

• 1 kilogram of Canned Carrots with Liquids and Salt has 34.3 times more Sodium and 17.8 times more Water than Squash Seed Kernels.
• While 1 kg of Dried Pumpkin And Squash Seed Kernels contains 1.5 times more Calcium, 13 times more Copper, 17 times more Iron, 65.8 times more Magnesium, 10.1 times more Manganese, 61.7 times more Phosphorus, 4.7 times more Potassium, 23.5 times more Selenium and 26.9 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 1.8 times more Sugars than Squash Seed Kernels.
• While 1 kg of Dried Pumpkin And Squash Seed Kernels contains 24.3 times more Energy, 350.4 times more Fat, 346.4 times more Saturated Fat, 15 times more Omega 3, 369.8 times more Omega 6, 2 times more Carbohydrate, 3.3 times more Fiber and 52.1 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