Comparing Nutrients in 1 pound Canned Carrots with Salt VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Canned Carrots with Salt	Cooked Tempeh	Recommended Dietary Allowance
Energy	3.9% 113kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	53.2% 51.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	67% 11.4g	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	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	17% 12.2g	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	44% 16.8g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cooked Tempeh	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	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	125% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	69.4% 0.9mg	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	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.5% 0.64μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.6% 12.2mg	0% 0mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cooked Tempeh	Recommended Dietary Allowance
Calcium	11.3% 113mg	43.5% 435mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	272% 2.45mg	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	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	253% 5.83mg	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	164% 1148mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	53.5% 1819mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	11.4% 422g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cooked Tempeh per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Carrots with Salt vs Cooked Tempeh:

• 1 pound of Canned Carrots with Salt has more Vitamin A, more Vitamin C and 1.9 times more Vitamin E than Cooked Tempeh.
• While 1 lb of Cooked Tempeh contains 3 times more Vitamin B1, 11.9 times more Vitamin B2, 3.9 times more Vitamin B3, 3.4 times more Vitamin B5, 1.8 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin B12 and 2 times more Vitamin K than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• 1 pound of Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Cooked Tempeh have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Cooked Tempeh:

• 1 pound of Canned Carrots with Salt has 17.3 times more Sodium and 1.6 times more Water than Cooked Tempeh.
• While 1 lb of Cooked Tempeh contains 3.8 times more Calcium, 5.2 times more Copper, 3.3 times more Iron, 9.6 times more Magnesium, 2.9 times more Manganese, 10.5 times more Phosphorus, 2.2 times more Potassium and 6 times more Zinc than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Cooked Tempeh lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cooked Tempeh contains 7.8 times more Energy, 59.9 times more Fat, 94.4 times more Saturated Fat, 10.9 times more Omega 3, 31.9 times more Omega 6, 1.4 times more Carbohydrate, 2.5 times more Fiber and 31.1 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Tempeh offer comparable quantities of Sugars per one pound.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein