Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Dried Marjoram Spices

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	7.93% 230kcal	93% 2710kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	16.5% 5.3g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	2019% 32.3g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	69% 11.8g	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	466% 606g	130g per day for Men 19-50 years
Sugars	34% 24.6g	56.4% 41g	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	1061% 403g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	226% 127g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	681% 6130μg	448% 4030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	241% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	243% 3.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	258% 41.2mg	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	915% 12mg	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	685% 2740μg	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	571% 514mg	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	113% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	5181% 6217μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	31% 310mg	1990% 19900mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	1259% 11.3mg	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	10339% 827mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	2362% 54.3mg	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	437% 3060mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	448% 15220mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	327% 36mg	11mg per day for Men 19-50 years
Water	25% 930g	2.06% 76.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Dried Marjoram Spices per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Dried Marjoram Spices 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 Dried Marjoram Spices:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.5 times more Vitamin A than Dried Marjoram Spices.
• While 1 kg of Dried Marjoram Spices contains 15.2 times more Vitamin B1, 11.7 times more Vitamin B2, 9.8 times more Vitamin B3, 10.6 times more Vitamin B6, 34.3 times more Vitamin B9, 25.7 times more Vitamin C, 2.3 times more Vitamin E and 63.4 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Carrots Solids and Liquids with Salt as well as Dried Marjoram Spices 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 Dried Marjoram Spices:

• 1 kilogram of Canned Carrots with Liquids and Salt has 3.1 times more Sodium and 12.2 times more Water than Dried Marjoram Spices.
• While 1 kg of Dried Marjoram Spices contains 64.2 times more Calcium, 11 times more Copper, 159.1 times more Iron, 38.4 times more Magnesium, 12.1 times more Manganese, 15.3 times more Phosphorus, 8.8 times more Potassium, 11.3 times more Selenium and 12.4 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 kg of Dried Marjoram Spices contains 11.8 times more Energy, 50.3 times more Fat, 403.8 times more Omega 3, 21 times more Omega 6, 11.3 times more Carbohydrate, 1.7 times more Sugars, 22.4 times more Fiber and 21.8 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