Comparing Nutrients in 1 pound Cooked Quinoa VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cooked Quinoa	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	18.8% 544kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	8.98% 8.7g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	3.27% 1.05g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.3% 97g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	5.44% 3.95g	15.4% 11g	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	33.4% 12.7g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	35.6% 20g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	39% 0.51mg	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	47.6% 191μg	9.07% 36.3μg	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	0% 0mg	10% 9.07mg	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	19% 2.86mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	7.7% 77mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	52% 0.47mg	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	84.5% 6.76mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	88.7% 2.04mg	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	98% 689mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	8.78% 325g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Quinoa VS Canned Carrots with Liquids and Salt per 1 lb

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

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

• 1 pound of Cooked Quinoa has 5.6 times more Vitamin B1, 4.1 times more Vitamin B2 and 5.3 times more Vitamin B9 than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains more Vitamin A, more Vitamin C and more Vitamin K than Cooked Quinoa.
• Both Cooked Quinoa and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin E per one pound.
• 1 pound of Cooked Quinoa have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Cooked Quinoa as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Quinoa vs Canned Carrots with Liquids and Salt:

• 1 pound of Cooked Quinoa has 1.9 times more Copper, 2.9 times more Iron, 7.1 times more Magnesium, 1.4 times more Manganese, 7.6 times more Phosphorus, 7 times more Selenium and 3.8 times more Zinc than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains 1.8 times more Calcium, 34.3 times more Sodium and 1.3 times more Water than Cooked Quinoa.
• Both Cooked Quinoa and Canned Carrots with Liquids and Salt contain similar levels of Potassium per one pound.
• 1 pound of Cooked Quinoa lack sufficient amounts of Calcium
• 1 pound of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Quinoa has 5.2 times more Energy, 10.6 times more Omega 3, 17.4 times more Omega 6, 4 times more Carbohydrate, 1.6 times more Fiber and 7.6 times more Protein than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains 2.8 times more Sugars than Cooked Quinoa.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein