Comparing Nutrients in 1 pound Ground Nutmeg VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Ground Nutmeg	4%	60%	36%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Ground Nutmeg	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	82% 2381kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	170% 165g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	368% 118g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	9.34% 1.6g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	19.3% 25g	130g per day for Men 19-50 years
Sugars	18.7% 13.6g	15.5% 11.2g	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	248% 94g	18% 6.8g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Ground Nutmeg	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	86% 345μg	10.2% 41μg	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	15% 13.6mg	13.6% 12.2mg	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	0% 0mg	22.4% 3.36mg	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

	Ground Nutmeg	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	83.5% 835mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	52.4% 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	172% 13.8mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	198% 830mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	572% 13mg	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	138% 966mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	46.7% 1588mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	88.7% 9.75mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.76% 28.3g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Ground Nutmeg vs Canned Carrots with Salt:

• Ground Nutmeg Spices have 19.2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 8.4 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 111.6 times more Vitamin A, more Vitamin E and more Vitamin K than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices and Drained Canned Carrots with Salt have similar amounts of Vitamin C per 1 lb.
• Both Ground Nutmeg Spices as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Ground Nutmeg vs Canned Carrots with Salt:

• Ground Nutmeg Spices have 7.4 times more Calcium, 9.9 times more Copper, 4.8 times more Iron, 22.9 times more Magnesium, 6.4 times more Manganese, 8.9 times more Phosphorus, 2 times more Potassium, 4 times more Selenium and 8.3 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 15.1 times more Sodium and 14.9 times more Water than Ground Nutmeg Spices.

Comparison of macro-nutrients per 1 pound:

• Ground Nutmeg Spices have 21 times more Energy, 191.1 times more Fat, 720.6 times more Saturated Fat, 4.4 times more Omega 6, 8.9 times more Carbohydrate, 1.2 times more Sugars, 13.9 times more Fiber and 9.1 times more Protein than Drained Canned Carrots with Salt.
• Both Ground Nutmeg Spices as well as Drained Canned Carrots with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.