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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Dried Oregano Spices	10%	11%	79%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Dried Oregano Spices	Recommended Dietary Allowance
Energy	3.6% 104kcal	41.4% 1202kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	22% 7.04g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	176% 2.8g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	20% 3.4g	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	240% 313g	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	7.07% 5.13g	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	% 8.6g	g per day for Men 19-50 years
Sucrose	NA	% 4.13g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	507% 193g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	309% 2781μg	43% 386μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	184% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	83.6% 4.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	364% 4.74mg	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	269% 1075μg	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	11.6% 10.4mg	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	552% 83mg	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 Oregano Spices	Recommended Dietary Allowance
Calcium	14% 141mg	724% 7244mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	319% 2.87mg	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	2087% 167mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	984% 22.6mg	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	96% 671mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	168% 5715mg	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	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	111% 12.2mg	11mg per day for Men 19-50 years
Water	11.4% 422g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Dried Oregano 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 Oregano 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 Oregano Spices:

• 1 pound of Canned Carrots with Liquids and Salt has 7.2 times more Vitamin A than Dried Oregano Spices.
• While 1 lb of Dried Oregano Spices contains 9.3 times more Vitamin B1, 19.6 times more Vitamin B2, 11 times more Vitamin B3, 6.6 times more Vitamin B5, 9.3 times more Vitamin B6, 29.6 times more Vitamin B9, 25 times more Vitamin E and 63.4 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Dried Oregano Spices provide similar amounts of Vitamin C per one pound.
• 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 Oregano 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 Oregano Spices:

• 1 pound of Canned Carrots with Liquids and Salt has 9.6 times more Sodium and 9.4 times more Water than Dried Oregano Spices.
• While 1 lb of Dried Oregano Spices contains 51.5 times more Calcium, 6.1 times more Copper, 70.8 times more Iron, 30 times more Magnesium, 11.1 times more Manganese, 7.4 times more Phosphorus, 7.3 times more Potassium, 11.3 times more Selenium and 9.3 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 lb of Dried Oregano Spices contains 11.5 times more Energy, 30.6 times more Fat, 62 times more Saturated Fat, 77.6 times more Omega 3, 13.4 times more Omega 6, 12.8 times more Carbohydrate, 1.7 times more Sugars, 23.6 times more Fiber and 15.5 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