Comparing Nutrients in 1 kilogram Spearmint VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Spearmint	25%	12%	63%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Spearmint	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	15% 440kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	5.97% 1.9g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	211% 3.38g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.7% 84g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	NA	34.2% 25g	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	179% 68g	39.5% 15g	38g per day for Men 19-50 years
Protein	58.8% 33g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Spearmint	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	226% 2030μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.58mg	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	263% 1050μg	22.5% 90μg	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	148% 133mg	30% 27mg	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	49.3% 7.4mg	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

	Spearmint	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	199% 1990mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	267% 2.4mg	116% 1.04mg	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	1484% 119mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	486% 11mg	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	85.7% 600mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	135% 4580mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	23% 856g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Spearmint VS Canned Carrots with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Spearmint versus 1 kg of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Spearmint vs Canned Carrots with Salt:

• 1 kilogram of Spearmint has 4.3 times more Vitamin B1, 5.8 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6, 11.7 times more Vitamin B9 and 4.9 times more Vitamin C than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 2.7 times more Vitamin A than Fresh Spearmint.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Fresh Spearmint as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Spearmint vs Canned Carrots with Salt:

• 1 kilogram of Spearmint has 8 times more Calcium, 2.3 times more Copper, 18.5 times more Iron, 7.9 times more Magnesium, 2.5 times more Manganese, 2.5 times more Phosphorus, 2.6 times more Potassium and 4.2 times more Zinc than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 8.1 times more Sodium than Fresh Spearmint.
• Both Spearmint and Canned Carrots with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Spearmint has 30.7 times more Omega 3, 1.5 times more Carbohydrate, 4.5 times more Fiber and 5.1 times more Protein than Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Fresh Spearmint as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.