Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Coriander Leaves

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Coriander Leaves	31%	17%	52%

Macro Nutrients

	Canned Carrots with Salt	Coriander Leaves	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.33% 0.057g	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% 5.2g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	1.7% 1.23g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Coriander Leaves	Recommended Dietary Allowance
Vitamin A	88% 791μg	53% 478μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	9.87% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	16.2% 0.21mg	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	22% 88μg	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	42.5% 38.3mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	366% 439μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Coriander Leaves	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	35.4% 0.32mg	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	31.4% 2.5mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	26.3% 0.6mg	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	4.86% 34mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	21.7% 739mg	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	4.35% 65.2mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Coriander Leaves per 5 oz

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

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

• 5 ounces of Canned Carrots with Salt have 1.7 times more Vitamin A than Coriander Leaves.
• While 5 oz of Raw Coriander Leaves contain 3.7 times more Vitamin B1, 5.4 times more Vitamin B2, 2 times more Vitamin B3, 4.2 times more Vitamin B5, 1.3 times more Vitamin B6, 6.9 times more Vitamin B9, 10 times more Vitamin C, 3.4 times more Vitamin E and 31.6 times more Vitamin K than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Drained Canned Carrots with Salt as well as Raw Coriander Leaves have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Carrots with Salt have 5.3 times more Sodium than Coriander Leaves.
• While 5 oz of Raw Coriander Leaves contain 2.7 times more Calcium, 2.2 times more Copper, 2.8 times more Iron, 3.3 times more Magnesium, 2 times more Phosphorus, 2.9 times more Potassium and 1.9 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Coriander Leaves contain similar levels of Manganese and 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 Coriander Leaves lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Salt have 1.5 times more Carbohydrate and 2.9 times more Sugars than Coriander Leaves.
• While 5 oz of Raw Coriander Leaves contain 1.9 times more Fiber and 3.3 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 Coriander Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.