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

Macros Ratio

	Protein	Fat	Carbs
Semolina	14%	3%	83%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Semolina	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	124% 3600kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	23% 3.93g	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	560% 728g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	NA	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	103% 39g	47.4% 18g	38g per day for Men 19-50 years
Protein	226% 127g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Semolina	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	233% 2.8mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	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	180% 720μg	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	NA	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Semolina	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	17% 170mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	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	154% 12.3mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	269% 6.2mg	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	194% 1360mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	3.42% 127g	25% 930g	3700g per day for Men 19-50 years

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

• Semolina has 14.7 times more Vitamin B1, 3 times more Vitamin B2, 7.9 times more Vitamin B3, 4.2 times more Vitamin B5 and 9 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A and more Vitamin C than Semolina.
• Both Semolina and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B6 per 1 kg.
• Both Semolina 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 Semolina vs Canned Carrots with Liquids and Salt:

• Semolina has 1.8 times more Copper, 2.4 times more Iron, 5.2 times more Magnesium, 1.4 times more Manganese, 6.8 times more Phosphorus and 3.6 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, 240 times more Sodium and 7.3 times more Water than Semolina.
• Both Semolina and Canned Carrots Solids and Liquids with Salt have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Semolina has 15.7 times more Energy, 7.5 times more Fat, 4.6 times more Omega 3, 7 times more Omega 6, 13.6 times more Carbohydrate, 2.2 times more Fiber and 21.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Semolina as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.