Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Ground Cinnamon

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Ground Cinnamon	5%	3%	92%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Ground Cinnamon	Recommended Dietary Allowance
Energy	7.93% 230kcal	85% 2470kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	12.8% 12.4g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	10.8% 3.45g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	2.6% 0.44g	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	620% 806g	130g per day for Men 19-50 years
Sugars	34% 24.6g	30% 21.7g	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	15.3% 11g	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	% 10.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	47.4% 18g	1397% 531g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Ground Cinnamon	Recommended Dietary Allowance
Vitamin A	681% 6130μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	83.3% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	71.6% 3.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	122% 1.58mg	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	15% 60μg	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	42.2% 38mg	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	155% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Ground Cinnamon	Recommended Dietary Allowance
Calcium	31% 310mg	1002% 10020mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	377% 3.4mg	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	1040% 83.2mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	7594% 175mg	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	91% 640mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	166% 18.3mg	11mg per day for Men 19-50 years
Water	25% 930g	2.86% 106g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Ground Cinnamon:

• Canned Carrots Solids and Liquids with Salt have 40.9 times more Vitamin A and 1.3 times more Vitamin B9 than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 1.5 times more Vitamin B2, 3.2 times more Vitamin B3, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6, 1.9 times more Vitamin C, 3.2 times more Vitamin E and 3.2 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Ground Cinnamon Spices have similar amounts of Vitamin B1 per 1 kg.
• Both Canned Carrots Solids and Liquids with Salt as well as Ground Cinnamon Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Ground Cinnamon:

• Canned Carrots Solids and Liquids with Salt have 24 times more Sodium and 8.8 times more Water than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 32.3 times more Calcium, 3.3 times more Copper, 16 times more Iron, 6.7 times more Magnesium, 38.8 times more Manganese, 3.2 times more Phosphorus, 2.5 times more Potassium, 7.8 times more Selenium and 6.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 1 kilogram:

• Ground Cinnamon Spices contain 10.7 times more Energy, 8.9 times more Fat, 13.8 times more Saturated Fat, 15 times more Carbohydrate, 29.5 times more Fiber and 6.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Ground Cinnamon Spices have similar amounts of Sugars per 1 kg.
• Both Canned Carrots Solids and Liquids with Salt as well as Ground Cinnamon Spices have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.