Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Toasted Sesame Seeds with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Toasted Sesame Seeds with Salt	11%	72%	17%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Energy	3.6% 104kcal	88.7% 2572kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	224% 218g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	95% 30.5g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	103% 1.65g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	551% 94g	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	91% 118g	130g per day for Men 19-50 years
Sugars	15.4% 11g	3% 2.18g	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	202% 76.7g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	137% 77g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Vitamin A	309% 2781μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	455% 5.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	163% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	154% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	61.7% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	51% 0.66mg	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	109% 435μg	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	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% 3.3mg	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Calcium	14% 141mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	734% 6.6mg	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	441% 35.3mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	281% 6.47mg	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	502% 3511mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	54% 1842mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	284% 156μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	178% 2667mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	422% 46.4mg	11mg per day for Men 19-50 years
Water	11.4% 422g	0.61% 22.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Toasted Sesame Seeds with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Toasted Sesame Seeds with Salt 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 Toasted Sesame Seeds with Salt:

• 1 pound of Canned Carrots with Liquids and Salt has 204.3 times more Vitamin A, more Vitamin C, 2.9 times more Vitamin E and more Vitamin K than Toasted Sesame Seeds with Salt.
• While 1 lb of Hulled Sesame Seed Kernels, Toasted with Salt contains 63.4 times more Vitamin B1, 17.3 times more Vitamin B2, 12.9 times more Vitamin B3, 4.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 12 times more Vitamin B9 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 Toasted Sesame Seeds with Salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Hulled Sesame Seed Kernels, Toasted with Salt 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 Toasted Sesame Seeds with Salt:

• 1 pound of Canned Carrots with Liquids and Salt has 18.6 times more Water than Toasted Sesame Seeds with Salt.
• While 1 lb of Hulled Sesame Seed Kernels, Toasted with Salt contains 4.2 times more Calcium, 14.1 times more Copper, 15 times more Iron, 38.4 times more Magnesium, 3.2 times more Manganese, 38.7 times more Phosphorus, 2.3 times more Potassium, 86 times more Selenium, 2.5 times more Sodium and 35.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Liquids and Salt has 5.1 times more Sugars than Toasted Sesame Seeds with Salt.
• While 1 lb of Hulled Sesame Seed Kernels, Toasted with Salt contains 24.7 times more Energy, 342.9 times more Fat, 268.9 times more Saturated Fat, 45.4 times more Omega 3, 368.8 times more Omega 6, 4.8 times more Carbohydrate, 9.4 times more Fiber and 29.2 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