Comparing Nutrients in 1 kilogram Cooked Quinoa VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cooked Quinoa	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	41.4% 1200kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	57.3% 9.74g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	12% 8.7g	34% 24.6g	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	73.7% 28g	47.4% 18g	38g per day for Men 19-50 years
Protein	78.6% 44g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.12mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	86% 1.12mg	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	105% 420μg	20% 80μg	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	0% 0mg	22.2% 20mg	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	42% 6.3mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	17% 170mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	213% 1.92mg	114% 1.03mg	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	186% 15mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	274% 6.3mg	196% 4.5mg	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	217% 1520mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	19.4% 716g	25% 930g	3700g per day for Men 19-50 years

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

• Cooked Quinoa has 5.6 times more Vitamin B1, 4.1 times more Vitamin B2 and 5.3 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, more Vitamin C and more Vitamin K than Cooked Quinoa.
• Both Cooked Quinoa and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3, Vitamin B6 and Vitamin E per 1 kg.
• Both Cooked Quinoa as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Quinoa vs Canned Carrots with Liquids and Salt:

• Cooked Quinoa has 1.9 times more Copper, 2.9 times more Iron, 7.1 times more Magnesium, 1.4 times more Manganese, 7.6 times more Phosphorus, 7 times more Selenium and 3.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.8 times more Calcium, 34.3 times more Sodium and 1.3 times more Water than Cooked Quinoa.
• Both Cooked Quinoa and Canned Carrots Solids and Liquids with Salt have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Quinoa has 5.2 times more Energy, 13.7 times more Fat, 10.6 times more Omega 3, 17.4 times more Omega 6, 4 times more Carbohydrate, 1.6 times more Fiber and 7.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.8 times more Sugars than Cooked Quinoa.
• Both Cooked Quinoa as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.