Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Vanilla Extract

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Vanilla Extract	0%	1%	99%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Vanilla Extract	Recommended Dietary Allowance
Energy	7.93% 230kcal	99% 2880kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	0.18% 0.03g	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	97% 127g	130g per day for Men 19-50 years
Sugars	34% 24.6g	174% 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	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	0% 0g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	1.07% 0.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Vanilla Extract	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	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	20% 0.26mg	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	0% 0μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Vanilla Extract	Recommended Dietary Allowance
Calcium	31% 310mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	80% 0.72mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	100% 2.3mg	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	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	25% 930g	14.2% 526g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 1.7 times more Vitamin B1, 4 times more Vitamin B5, 4.3 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Vanilla Extract.
• While Vanilla Extract contains 3.5 times more Vitamin B2 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Vanilla Extract have similar amounts of Vitamin B3 per 1 kg.
• Both Canned Carrots Solids and Liquids with Salt as well as Vanilla Extract 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 Vanilla Extract:

• Canned Carrots Solids and Liquids with Salt have 2.8 times more Calcium, 1.4 times more Copper, 4.3 times more Iron, 2 times more Manganese, 3.3 times more Phosphorus, 26.7 times more Sodium, 2.6 times more Zinc and 1.8 times more Water than Vanilla Extract.
• While Vanilla Extract contains 1.3 times more Magnesium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Vanilla Extract have similar amounts of Potassium per 1 kg.
• Both Canned Carrots Solids and Liquids with Salt as well as Vanilla Extract have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Carrots Solids and Liquids with Salt have more Fiber and 9.7 times more Protein than Vanilla Extract.
• While Vanilla Extract contains 12.5 times more Energy, 2.4 times more Carbohydrate and 5.1 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Vanilla Extract have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.