Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Dried Marjoram Spices

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	3.6% 104kcal	42.4% 1229kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	916% 14.7g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	31.4% 5.33g	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	211% 275g	130g per day for Men 19-50 years
Sugars	15.4% 11g	25.6% 18.6g	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	481% 183g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	103% 57.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	309% 2781μg	203% 1828μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	415% 5.4mg	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	311% 1243μg	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	259% 233mg	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	51% 7.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	2350% 2820μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	14% 141mg	903% 9026mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	571% 5.14mg	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	4690% 375mg	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	1071% 24.6mg	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	198% 1388mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	203% 6904mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	11.4% 422g	0.94% 34.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Dried Marjoram Spices per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Dried Marjoram Spices 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 Dried Marjoram Spices:

• 1 pound of Canned Carrots with Liquids and Salt has 1.5 times more Vitamin A than Dried Marjoram Spices.
• While 1 lb of Dried Marjoram Spices contains 15.2 times more Vitamin B1, 11.7 times more Vitamin B2, 9.8 times more Vitamin B3, 10.6 times more Vitamin B6, 34.3 times more Vitamin B9, 25.7 times more Vitamin C, 2.3 times more Vitamin E and 63.4 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Carrots Solids and Liquids with Salt as well as Dried Marjoram Spices 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 Dried Marjoram Spices:

• 1 pound of Canned Carrots with Liquids and Salt has 3.1 times more Sodium and 12.2 times more Water than Dried Marjoram Spices.
• While 1 lb of Dried Marjoram Spices contains 64.2 times more Calcium, 11 times more Copper, 159.1 times more Iron, 38.4 times more Magnesium, 12.1 times more Manganese, 15.3 times more Phosphorus, 8.8 times more Potassium, 11.3 times more Selenium and 12.4 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 lb of Dried Marjoram Spices contains 11.8 times more Energy, 50.3 times more Fat, 403.8 times more Omega 3, 21 times more Omega 6, 11.3 times more Carbohydrate, 1.7 times more Sugars, 22.4 times more Fiber and 21.8 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