Comparing Nutrients in 300 calories Canned Carrots with Liquids and Salt VS Teff

Weight per 300 calories

• Canned Carrots with Liquids and Salt: 1304g
• Teff: 81.7g

Raw Teff has 16 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is high in comparison to other foods. Canned Carrots with Liquids and Salt having very low energy density.

Which food has more nutrients per 300 calories - Canned Carrots with Liquids and Salt or Teff?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Teff	14%	6%	80%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Teff	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	46% 59.8g	130g per day for Men 19-50 years
Sugars	44.3% 32g	2.07% 1.5g	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	0.53% 0.38g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.51g	g per day for Men 19-50 years
Fiber	61.8% 23.5g	17.2% 6.54g	38g per day for Men 19-50 years
Protein	13.5% 7.57g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Teff	Recommended Dietary Allowance
Vitamin A	888% 7996μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	30.3% 0.39mg	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	26% 104μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29% 26mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	63.5% 9.52mg	0.44% 0.065mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	107% 128μg	1.3% 1.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Teff	Recommended Dietary Allowance
Calcium	40.4% 404mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	73.6% 0.66mg	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	84.8% 6.8mg	78% 6.24mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	36% 150mg	420mg per day for Men 19-50 years
Manganese	255% 5.87mg	328% 7.55mg	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	37.3% 261mg	50% 351mg	700mg per day for Men 19-50 years
Potassium	66.4% 2257mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	9.5% 5.2μg	6.54% 3.6μg	55μg per day for Men 19-50 years
Sodium	209% 3130mg	0.65% 9.8mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	0.19% 7.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Carrots with Liquids and Salt vs Teff:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 1.6 times more Vitamin B2, 2 times more Vitamin B3, 2.4 times more Vitamin B5, 3.7 times more Vitamin B6, 145.6 times more Vitamin E and 82.3 times more Vitamin K than Raw Teff.
• While Raw Teff contains 1.3 times more Vitamin B1 than Canned Carrots Solids and Liquids with Salt.

Comparing minerals per 300 calories for Canned Carrots with Liquids and Salt vs Teff:

• Canned Carrots Solids and Liquids with Salt have 2.7 times more Calcium, 2 times more Copper, 6.5 times more Potassium, 1.5 times more Selenium, 319.1 times more Sodium, 1.3 times more Zinc and 168.2 times more Water than Raw Teff.
• While Raw Teff contains 1.3 times more Magnesium, 1.3 times more Manganese and 1.3 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Teff have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Carrots Solids and Liquids with Salt have 21.3 times more Sugars and 3.6 times more Fiber than Raw Teff.
• While Raw Teff contains 1.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Teff have similar amounts of Energy, Omega 3, Omega 6 and Carbohydrate per 300 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Teff have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.