Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Canned Carrots with Salt	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.033% 0.006g	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	88% 115g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	5.8% 4.2g	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	5.6% 2.13g	28.7% 11g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Dried Agar Seaweed	Recommended Dietary Allowance
Vitamin A	88% 791μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	24.2% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	85.6% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	33% 0.43mg	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	206% 822μg	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	0% 0mg	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	47.2% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	29% 34.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	88.6% 886mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	96% 0.86mg	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	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	260% 1091mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	265% 6.1mg	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	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	47% 1595mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	9.64% 145mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	74.7% 8.22mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Dried Agar Seaweed per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Dried Agar Seaweed:

• 5 ounces of Canned Carrots with Salt have more Vitamin A, 2.7 times more Vitamin B3 and more Vitamin C than Dried Agar Seaweed.
• While 5 oz of Dried Agar Seaweed contain 7.4 times more Vitamin B2, 22.4 times more Vitamin B5, 2.7 times more Vitamin B6, 64.4 times more Vitamin B9, 6.8 times more Vitamin E and 2.5 times more Vitamin K than Drained Canned Carrots with Salt.
• 5 ounces of Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Drained Canned Carrots with Salt as well as Dried Agar Seaweed have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Dried Agar Seaweed:

• 5 ounces of Canned Carrots with Salt have 2.4 times more Sodium and 10.7 times more Water than Dried Agar Seaweed.
• While 5 oz of Dried Agar Seaweed contain 25 times more Calcium, 5.9 times more Copper, 33.4 times more Iron, 96.3 times more Magnesium, 9.6 times more Manganese, 2.2 times more Phosphorus, 6.3 times more Potassium, 18.5 times more Selenium and 22.3 times more Zinc than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Agar Seaweed contain 12.2 times more Energy, 14.6 times more Carbohydrate, 5.1 times more Fiber and 9.7 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Dried Agar Seaweed offer comparable quantities of Sugars per five ounces.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Dried Agar Seaweed provide inadequate amounts of Omega 3 and Omega 6 in five ounces.