Comparing Nutrients in 1 pound Canned Carrots VS Boiled Celeriac with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots	10%	6%	84%
Boiled Celeriac with Salt	13%	6%	81%

Macro Nutrients

	Canned Carrots	Boiled Celeriac with Salt	Recommended Dietary Allowance
Energy	3.9% 113kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	NA	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	18% 6.8g	NA	38g per day for Men 19-50 years
Protein	5.2% 2.9g	7.78% 4.35g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots	Boiled Celeriac with Salt	Recommended Dietary Allowance
Vitamin A	281% 2531μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	35.2% 0.46mg	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	10.2% 41μg	3.4% 13.6μg	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	13.6% 12.2mg	18% 16.3mg	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	22.4% 3.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots	Boiled Celeriac with Salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	21.7% 0.2mg	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	36.3% 2.9mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	19% 0.44mg	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	15.6% 109mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	90% 1347mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11.3% 419g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots VS Boiled Celeriac with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Carrots vs Boiled Celeriac with Salt:

• 1 pound of Canned Carrots has more Vitamin A, 1.3 times more Vitamin B3 and 3 times more Vitamin B9 than Boiled Celeriac with Salt.
• While 1 lb of Boiled and Drained Celeriac with Salt contains 1.5 times more Vitamin B1, 1.5 times more Vitamin B5 and 1.3 times more Vitamin C than Canned Carrots Solids.
• Both Canned Carrots and Boiled Celeriac with Salt provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Canned Carrots have insufficient amounts of Vitamin B1
• 1 pound of Boiled Celeriac with Salt have insufficient amounts of Vitamin A and Vitamin B9
• Both Canned Carrots Solids as well as Boiled and Drained Celeriac with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots vs Boiled Celeriac with Salt:

• 1 pound of Canned Carrots has 2.4 times more Copper, 1.5 times more Iron, 4.7 times more Manganese and 1.3 times more Zinc than Boiled Celeriac with Salt.
• While 1 lb of Boiled and Drained Celeriac with Salt contains 1.5 times more Magnesium, 2.8 times more Phosphorus and 7.1 times more Sodium than Canned Carrots Solids.
• Both Canned Carrots and Boiled Celeriac with Salt contain similar levels of Calcium, Potassium and Water per one pound.
• 1 pound of Canned Carrots lack sufficient amounts of Magnesium
• 1 pound of Boiled Celeriac with Salt lack sufficient amounts of Zinc
• Both Canned Carrots Solids as well as Boiled and Drained Celeriac with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• Both Canned Carrots Solids and Boiled and Drained Celeriac with Salt have similar amounts of macro-nutrients per 1 lb
• Both Canned Carrots and Boiled Celeriac with Salt offer comparable quantities of Carbohydrate per one pound.
• Both Canned Carrots Solids as well as Boiled and Drained Celeriac with Salt provide inadequate amounts of Energy and Protein in one pound.