Comparing Nutrients in 1 pound Canned Carrots with Salt VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Canned Carrots with Salt	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	3.9% 113kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	229% 222g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	121% 38.8g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	523% 89g	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	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	8.07% 5.85g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 5.17g	g per day for Men 19-50 years
Fiber	18% 6.8g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	242% 135g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Roasted Pumpkin And Squash Seed Kernels 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	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	35% 0.45mg	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	64.6% 259μg	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	9.07% 8.16mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	17% 20.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	643% 5.8mg	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	458% 36.6mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	594% 2495mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	885% 20.4mg	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	761% 5325mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	105% 3574mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	77.5% 42.6μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	315% 34.7mg	11mg per day for Men 19-50 years
Water	11.4% 422g	0.25% 9.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Roasted Pumpkin And Squash Seed Kernels with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Salt versus 1 lb of Roasted Pumpkin And Squash Seed Kernels with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots with Salt vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 1 pound of Canned Carrots with Salt has more Vitamin A, 1.5 times more Vitamin C, 1.3 times more Vitamin E and 2.2 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 1 lb of Roasted Pumpkin And Squash Seed Kernels with Salt contains 3.9 times more Vitamin B1, 5 times more Vitamin B2, 8 times more Vitamin B3, 4.2 times more Vitamin B5 and 6.3 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Roasted Pumpkin And Squash Seed Kernels with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 pound of Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A
• Both Drained Canned Carrots with Salt as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 1 pound of Canned Carrots with Salt has 45.8 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 1 lb of Roasted Pumpkin And Squash Seed Kernels with Salt contains 2.1 times more Calcium, 12.3 times more Copper, 12.6 times more Iron, 68.8 times more Magnesium, 10 times more Manganese, 48.9 times more Phosphorus, 4.4 times more Potassium, 23.5 times more Selenium and 29.4 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Roasted Pumpkin And Squash Seed Kernels with Salt contain similar levels of Sodium per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Salt has 1.9 times more Sugars than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 1 lb of Roasted Pumpkin And Squash Seed Kernels with Salt contains 23 times more Energy, 258.2 times more Fat, 237.3 times more Saturated Fat, 10.1 times more Omega 3, 248 times more Omega 6, 2.7 times more Carbohydrate, 4.3 times more Fiber and 46.6 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