Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Chives

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Chives	35%	18%	47%

Macro Nutrients

	Canned Carrots with Salt	Chives	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	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	6.04% 7.85g	4.74% 6.17g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	3.6% 2.62g	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	5.6% 2.13g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	8.28% 4.64g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Chives	Recommended Dietary Allowance
Vitamin A	88% 791μg	34.3% 309μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	15% 0.2mg	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	3.2% 12.8μg	37.2% 149μg	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	4.25% 3.83mg	92% 82.4mg	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	7% 1.05mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	251% 301μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Chives	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	24.7% 0.22mg	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	11.3% 0.91mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	23% 0.53mg	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	4.86% 34mg	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	12.3% 420mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Chives per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Chives to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Chives:

• 5 ounces of Canned Carrots with Salt have 2.6 times more Vitamin A and 3.5 times more Vitamin E than Chives.
• While 5 oz of Raw Chives contain 4.3 times more Vitamin B1, 3.8 times more Vitamin B2, 2.4 times more Vitamin B5, 11.7 times more Vitamin B9, 21.5 times more Vitamin C and 21.7 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Chives provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Chives have insufficient amounts of Vitamin E
• Both Drained Canned Carrots with Salt as well as Raw Chives have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Chives:

• 5 ounces of Canned Carrots with Salt have 1.2 times more Manganese and 80.7 times more Sodium than Chives.
• While 5 oz of Raw Chives contain 3.7 times more Calcium, 1.5 times more Copper, 2.5 times more Iron, 5.3 times more Magnesium, 2.4 times more Phosphorus, 1.7 times more Potassium and 2.2 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Chives contain similar levels of Water per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Raw Chives lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Salt have 1.3 times more Carbohydrate and 1.3 times more Sugars than Chives.
• While 5 oz of Raw Chives contain 1.7 times more Fiber and 5.1 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Drained Canned Carrots with Salt as well as Raw Chives provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.