Comparing Nutrients in 1 kilogram Carrots VS Canned Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Canned Mixed Vegetables	21%	5%	74%

Macro Nutrients

	Carrots	Canned Mixed Vegetables	Recommended Dietary Allowance
Energy	14% 410kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	71.2% 93g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	33.2% 24g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	79% 30g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Carrots	Canned Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	928% 8350μg	648% 5830μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	60% 240μg	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	65.6% 59mg	55.6% 50mg	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	44% 6.6mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	152% 182μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Canned Mixed Vegetables	Recommended Dietary Allowance
Calcium	33% 330mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	9.25% 370μg	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	37.5% 3mg	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	247% 5.68mg	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	50% 350mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	85.6% 2910mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	143% 2140mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	24% 883g	23.5% 870g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Canned Mixed Vegetables:

• Raw Carrots have 1.4 times more Vitamin A, 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.3 times more Vitamin E than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 1.3 times more Vitamin B9 and 1.4 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Canned Mixed Vegetables, Solids have similar amounts of Vitamin C per 1 kg.
• Both Raw Carrots as well as Canned Mixed Vegetables, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Canned Mixed Vegetables:

• Raw Carrots have 1.2 times more Calcium than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 1.6 times more Copper, 3.5 times more Iron, 1.3 times more Magnesium, 4 times more Manganese, 3.1 times more Sodium and 1.7 times more Zinc than Raw Carrots.
• Both Raw Carrots and Canned Mixed Vegetables, Solids have similar amounts of Phosphorus, Potassium and Water per 1 kg.
• Both Raw Carrots as well as Canned Mixed Vegetables, Solids have insufficient amounts of Fluoride and Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 2 times more Sugars than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 16 times more Omega 3 and 2.8 times more Protein than Raw Carrots.
• Both Raw Carrots and Canned Mixed Vegetables, Solids have similar amounts of Energy, Carbohydrate and Fiber per 1 kg.
• Both Raw Carrots as well as Canned Mixed Vegetables, Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.