Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Boiled Leeks

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Leeks	Recommended Dietary Allowance
Energy	3.6% 104kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	18.7% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	15.4% 11g	13.2% 9.57g	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	21.5% 8.16g	12% 4.54g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	6.56% 3.67g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	309% 2781μg	20.7% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	6.53% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	39.4% 0.51mg	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	9.07% 36.3μg	27.2% 109μg	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	10% 9.07mg	21% 19mg	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% 3.3mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Leeks	Recommended Dietary Allowance
Calcium	14% 141mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	31.2% 0.28mg	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	29.5% 2.36mg	62.4% 5mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	48.7% 1.12mg	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	13% 91mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11% 412g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Boiled Leeks:

• Canned Carrots Solids and Liquids with Salt have 15 times more Vitamin A, 1.4 times more Vitamin B2, 2.1 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.5 times more Vitamin E than Boiled and Drained Leeks.
• While Boiled and Drained Leeks contain 1.4 times more Vitamin B1, 3 times more Vitamin B9, 2.1 times more Vitamin C and 2.6 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained Leeks have similar amounts of Vitamin B6 per 1 lb.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Boiled Leeks:

• Canned Carrots Solids and Liquids with Salt have 1.7 times more Copper, 1.8 times more Manganese, 2 times more Potassium, 24 times more Sodium and 4.8 times more Zinc than Boiled and Drained Leeks.
• While Boiled and Drained Leeks contain 2.1 times more Iron and 1.6 times more Magnesium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained Leeks have similar amounts of Calcium, Phosphorus and Water per 1 lb.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Leeks have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Carrots Solids and Liquids with Salt have 1.8 times more Fiber than Boiled and Drained Leeks.
• While Boiled and Drained Leeks contain 1.3 times more Energy, 8.3 times more Omega 3, 1.4 times more Carbohydrate and 1.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained Leeks have similar amounts of Sugars per 1 lb.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Leeks have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.