Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	3.6% 104kcal	38.3% 1111kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	10.3% 9.98g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	5.87% 1.88g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	20.7% 3.5g	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	185% 240g	130g per day for Men 19-50 years
Sugars	15.4% 11g	66.3% 48g	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	61% 23g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	309% 2781μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	173% 2.25mg	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	79.4% 318μg	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	131% 118mg	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	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	14% 141mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	256% 2.3mg	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	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	233% 5.35mg	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	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	79% 2685mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	11.4% 422g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Roasted European Chestnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Roasted European Chestnuts:

• 1 pound of Canned Carrots with Liquids and Salt has 613 times more Vitamin A, 1.5 times more Vitamin E and 1.3 times more Vitamin K than Roasted European Chestnuts.
• While 1 lb of Roasted European Chestnuts contains 12.8 times more Vitamin B1, 6.5 times more Vitamin B2, 3.2 times more Vitamin B3, 4 times more Vitamin B5, 4.4 times more Vitamin B6, 8.8 times more Vitamin B9 and 13 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 pound of Roasted European Chestnuts have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids with Salt as well as Roasted European Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Roasted European Chestnuts:

• 1 pound of Canned Carrots with Liquids and Salt has 120 times more Sodium and 2.3 times more Water than Roasted European Chestnuts.
• While 1 lb of Roasted European Chestnuts contains 4.9 times more Copper, 1.8 times more Iron, 3.7 times more Magnesium, 2.6 times more Manganese, 5.4 times more Phosphorus, 3.4 times more Potassium, 3 times more Selenium and 2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Roasted European Chestnuts contain similar levels of Calcium per one pound.
• 1 pound of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Roasted European Chestnuts contains 10.7 times more Energy, 15.7 times more Fat, 11.6 times more Omega 3, 13.9 times more Omega 6, 9.9 times more Carbohydrate, 4.3 times more Sugars, 2.8 times more Fiber and 5.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein