Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Raw Whole Tahini

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Raw Whole Tahini	12%	71%	17%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Raw Whole Tahini	Recommended Dietary Allowance
Energy	7.93% 230kcal	197% 5700kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	495% 480g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	210% 67.2g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1215% 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	201% 262g	130g per day for Men 19-50 years
Sugars	34% 24.6g	NA	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	245% 93g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	318% 178g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Raw Whole Tahini	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	1069% 13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	392% 5.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	370% 59.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	115% 1.5mg	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	245% 980μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Raw Whole Tahini	Recommended Dietary Allowance
Calcium	31% 310mg	420% 4200mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	1798% 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	314% 25mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	229% 960mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	633% 14.6mg	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	1074% 7520mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	122% 4140mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	160% 2400mg	49.3% 740mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	422% 46.4mg	11mg per day for Men 19-50 years
Water	25% 930g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Raw Whole Tahini per 1 kg

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

• 1 kilogram of Canned Carrots with Liquids and Salt has 204.3 times more Vitamin A and more Vitamin C than Raw Whole Tahini.
• While 1 kg of Raw Whole Tahini contains 67.5 times more Vitamin B1, 18.9 times more Vitamin B2, 14.1 times more Vitamin B3, 5 times more Vitamin B5, 1.3 times more Vitamin B6 and 12.3 times more Vitamin B9 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 Raw Whole Tahini have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Whole Tahini 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 Raw Whole Tahini:

• 1 kilogram of Canned Carrots with Liquids and Salt has 3.2 times more Sodium and 31 times more Water than Raw Whole Tahini.
• While 1 kg of Raw Whole Tahini contains 13.5 times more Calcium, 15.7 times more Copper, 4.8 times more Iron, 10.7 times more Magnesium, 3.2 times more Manganese, 37.6 times more Phosphorus, 2.4 times more Potassium and 16 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Whole Tahini contains 24.8 times more Energy, 342.9 times more Fat, 268.9 times more Saturated Fat, 45.4 times more Omega 3, 368.8 times more Omega 6, 4.9 times more Carbohydrate, 5.2 times more Fiber and 30.7 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