Comparing Nutrients in 1 kilogram Vegetarian fillets VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Vegetarian fillets	32%	56%	12%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Vegetarian fillets	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	100% 2900kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	186% 180g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	650% 10.4g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	488% 83g	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	69.2% 90g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	11% 8g	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	161% 61g	39.5% 15g	38g per day for Men 19-50 years
Protein	411% 230g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	917% 11mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	692% 9mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	750% 120mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1154% 15mg	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	255% 1020μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1750% 42μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	230% 34.5mg	49.3% 7.4mg	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

	Vegetarian fillets	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	95% 950mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	1028% 9.25mg	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	250% 20mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	NA	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	643% 4500mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	176% 6000mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	327% 4900mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	12% 450g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Vegetarian fillets VS Canned Carrots with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Vegetarian fillets 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 Vegetarian fillets vs Canned Carrots with Salt:

• 1 kilogram of Vegetarian fillets has 61.1 times more Vitamin B1, 30 times more Vitamin B2, 21.7 times more Vitamin B3, 13.4 times more Vitamin B6, 11.3 times more Vitamin B9, more Vitamin B12 and 4.7 times more Vitamin E than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains more Vitamin A, more Vitamin C and more Vitamin K than Vegetarian fillets.
• 1 kilogram of Vegetarian fillets have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• Both Vegetarian fillets as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin D in one kilogram.

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

• 1 kilogram of Vegetarian fillets has 3.8 times more Calcium, 8.9 times more Copper, 3.1 times more Iron, 2.9 times more Magnesium, 18.8 times more Phosphorus, 3.4 times more Potassium, 2 times more Sodium and 5.4 times more Zinc than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 2.1 times more Water than Vegetarian fillets.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Vegetarian fillets as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Vegetarian fillets has 11.6 times more Energy, 94.7 times more Fat, 79.1 times more Saturated Fat, 94.5 times more Omega 3, 105 times more Omega 6, 1.6 times more Carbohydrate, 4.1 times more Fiber and 35.9 times more Protein than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 3.1 times more Sugars than Vegetarian fillets.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein