Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Sprouted Lentils

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Sprouted Lentils	28%	4%	68%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Sprouted Lentils	Recommended Dietary Allowance
Energy	3.6% 104kcal	16.6% 481kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	4.83% 0.82g	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	77.3% 100g	130g per day for Men 19-50 years
Sugars	15.4% 11g	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	21.5% 8.16g	NA	38g per day for Men 19-50 years
Protein	4.7% 2.63g	72.6% 40.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Sprouted Lentils	Recommended Dietary Allowance
Vitamin A	309% 2781μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	52.4% 2.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	66.3% 0.86mg	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	113% 454μg	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	83% 75mg	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	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 with Liquids and Salt	Sprouted Lentils	Recommended Dietary Allowance
Calcium	14% 141mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	177% 1.6mg	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	182% 14.6mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	100% 2.3mg	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	112% 785mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	43% 1461mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	62.3% 6.85mg	11mg per day for Men 19-50 years
Water	11.4% 422g	8.26% 305g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have 306.5 times more Vitamin A than Raw Sprouted Lentils.
• While Raw Sprouted Lentils contain 12 times more Vitamin B1, 4.7 times more Vitamin B2, 2.7 times more Vitamin B3, 4.2 times more Vitamin B5, 1.7 times more Vitamin B6, 12.5 times more Vitamin B9 and 8.3 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Sprouted Lentils 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 Sprouted Lentils:

• Canned Carrots Solids and Liquids with Salt have 1.2 times more Calcium, 21.8 times more Sodium and 1.4 times more Water than Raw Sprouted Lentils.
• While Raw Sprouted Lentils contain 3.4 times more Copper, 6.2 times more Iron, 4.1 times more Magnesium, 8.7 times more Phosphorus, 1.9 times more Potassium, 1.5 times more Selenium and 5.2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Sprouted Lentils have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Sprouted Lentils contain 4.6 times more Energy, 4.8 times more Omega 3, 3.2 times more Omega 6, 4.1 times more Carbohydrate and 15.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Sprouted Lentils have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.