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

Macros Ratio

	Protein	Fat	Carbs
Vegetarian fillets	32%	56%	12%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Vegetarian fillets	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	100% 2900kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	186% 180g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	650% 10.4g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	488% 83g	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	69.2% 90g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	11% 8g	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	161% 61g	47.4% 18g	38g per day for Men 19-50 years
Protein	411% 230g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	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	917% 11mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	692% 9mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	750% 120mg	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	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	20% 80μg	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	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	230% 34.5mg	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

	Vegetarian fillets	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	95% 950mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	1028% 9.25mg	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	250% 20mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	21.4% 90mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	176% 6000mg	51% 1730mg	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	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	12% 450g	25% 930g	3700g per day for Men 19-50 years

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

• Vegetarian fillets have 57.9 times more Vitamin B1, 33.3 times more Vitamin B2, 28.5 times more Vitamin B3, 13.4 times more Vitamin B6, 12.8 times more Vitamin B9, more Vitamin B12 and 4.7 times more Vitamin E 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 Vegetarian fillets.
• Both Vegetarian fillets as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin D in 1 kg.

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

• Vegetarian fillets have 3.1 times more Calcium, 9 times more Copper, 3.8 times more Iron, 2.6 times more Magnesium, 22.5 times more Phosphorus, 3.5 times more Potassium, 2.5 times more Selenium, 2 times more Sodium and 4.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.1 times more Water than Vegetarian fillets.

Comparison of macro-nutrients per 1 kilogram:

• Vegetarian fillets have 12.6 times more Energy, 128.6 times more Fat, 114 times more Saturated Fat, 130 times more Omega 3, 148.1 times more Omega 6, 1.7 times more Carbohydrate, 3.4 times more Fiber and 39.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.1 times more Sugars than Vegetarian fillets.
• Both Vegetarian fillets as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.