Comparing Nutrients in 1 pound Canned Carrots with Salt VS Raw Quinoa

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	Canned Carrots with Salt	Raw Quinoa	Recommended Dietary Allowance
Energy	3.9% 113kcal	57.6% 1669kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	73.7% 1.18g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	79.4% 13.5g	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	224% 291g	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	83.6% 31.8g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	281% 2531μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	170% 2.2mg	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	209% 835μg	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	NA	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	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Raw Quinoa	Recommended Dietary Allowance
Calcium	11.3% 113mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	297% 2.68mg	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	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	213% 894mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	401% 9.22mg	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	296% 2073mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	75% 2554mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	70% 38.6μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	128% 14mg	11mg per day for Men 19-50 years
Water	11.4% 422g	1.63% 60.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Raw Quinoa per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Carrots with Salt vs Raw Quinoa:

• 1 pound of Canned Carrots with Salt has 558 times more Vitamin A and more Vitamin K than Raw Quinoa.
• While 1 lb of Raw Quinoa contains 20 times more Vitamin B1, 10.6 times more Vitamin B2, 2.8 times more Vitamin B3, 5.7 times more Vitamin B5, 4.3 times more Vitamin B6, 20.4 times more Vitamin B9 and 3.3 times more Vitamin E than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 pound of Raw Quinoa have insufficient amounts of Vitamin A and Vitamin K
• Both Drained Canned Carrots with Salt as well as Raw Quinoa have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Raw Quinoa:

• 1 pound of Canned Carrots with Salt has 48.4 times more Sodium and 7 times more Water than Raw Quinoa.
• While 1 lb of Raw Quinoa contains 1.9 times more Calcium, 5.7 times more Copper, 7.1 times more Iron, 24.6 times more Magnesium, 4.5 times more Manganese, 19 times more Phosphorus, 3.1 times more Potassium, 21.3 times more Selenium and 11.9 times more Zinc than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Quinoa contains 14.7 times more Energy, 31.9 times more Fat, 19.6 times more Saturated Fat, 23.6 times more Omega 3, 37.7 times more Omega 6, 11.6 times more Carbohydrate, 4.7 times more Fiber and 22.1 times more Protein than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein