Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Canned Tamarind Nectar

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Tamarind Nectar	1%	2%	97%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Tamarind Nectar	Recommended Dietary Allowance
Energy	7.93% 230kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	NA	32g per day for Men 19-50 years
Omega 3	5% 0.08g	NA	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	NA	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	113% 147g	130g per day for Men 19-50 years
Sugars	34% 24.6g	175% 127g	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	83.7% 60.7g	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	% 59.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	47.4% 18g	13% 5g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	1.6% 0.9g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Tamarind Nectar	Recommended Dietary Allowance
Vitamin A	681% 6130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	5.4% 0.07mg	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	2.5% 10μg	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	79% 71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48.7% 7.3mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Canned Tamarind Nectar	Recommended Dietary Allowance
Calcium	31% 310mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	15.6% 0.14mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	8.7% 0.2mg	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	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	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	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	25% 930g	23% 850g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Canned Tamarind Nectar per 1 kg

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

• 1 kilogram of Canned Carrots with Liquids and Salt has more Vitamin A, 9 times more Vitamin B2, 6 times more Vitamin B3, 3.8 times more Vitamin B5, 16 times more Vitamin B6, 8 times more Vitamin B9, 6.1 times more Vitamin E and 98 times more Vitamin K than Canned Tamarind Nectar.
• While 1 kg of Canned Tamarind Nectar contains 3.6 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Tamarind Nectar have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Tamarind Nectar have insufficient amounts of Vitamin B1 and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Canned Tamarind Nectar:

• 1 kilogram of Canned Carrots with Liquids and Salt has 3.1 times more Calcium, 7.4 times more Copper, 2.3 times more Magnesium, 22.5 times more Manganese, 10 times more Phosphorus, 6.4 times more Potassium, 34.3 times more Sodium and 14.5 times more Zinc than Canned Tamarind Nectar.
• While 1 kg of Canned Tamarind Nectar contains 1.4 times more Iron than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Tamarind Nectar contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Tamarind Nectar lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Liquids and Salt has 3.6 times more Fiber than Canned Tamarind Nectar.
• While 1 kg of Canned Tamarind Nectar contains 2.7 times more Carbohydrate and 5.2 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Tamarind Nectar provide inadequate amounts of Fiber
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Tamarind Nectar provide inadequate amounts of Energy and Protein in one kilogram.