Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Dried Oregano Spices

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Dried Oregano Spices	10%	11%	79%

Macro Nutrients

	Canned Carrots with Salt	Dried Oregano Spices	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	6.25% 6.07g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	6.87% 2.2g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	6.24% 1.06g	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	75% 98g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	8% 5.8g	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	2.2% 1.6g	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	% 2.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	159% 60.2g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	88% 791μg	13.4% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	41% 6.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	114% 1.48mg	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	84% 336μg	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	3.62% 3.26mg	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	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Dried Oregano Spices	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	226% 2264mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	100% 0.9mg	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	652% 52mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	308% 7.07mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	11.6% 6.38μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	34.7% 3.8mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Dried Oregano Spices per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Dried Oregano Spices 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 Oregano Spices:

• 5 ounces of Canned Carrots with Salt have 6.6 times more Vitamin A than Dried Oregano Spices.
• While 5 oz of Dried Oregano Spices contain 9.8 times more Vitamin B1, 17.6 times more Vitamin B2, 8.4 times more Vitamin B3, 6.8 times more Vitamin B5, 9.3 times more Vitamin B6, 26.3 times more Vitamin B9, 24.7 times more Vitamin E and 63.4 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Dried Oregano Spices provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Drained Canned Carrots with Salt as well as Dried Oregano Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Dried Oregano Spices:

• 5 ounces of Canned Carrots with Salt have 9.7 times more Sodium and 9.4 times more Water than Dried Oregano Spices.
• While 5 oz of Dried Oregano Spices contain 63.9 times more Calcium, 6.1 times more Copper, 57.5 times more Iron, 33.8 times more Magnesium, 11.1 times more Manganese, 6.2 times more Phosphorus, 7 times more Potassium, 11.3 times more Selenium and 10.3 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 Oregano Spices contain 10.6 times more Energy, 22.5 times more Fat, 43.1 times more Saturated Fat, 56.5 times more Omega 3, 9.5 times more Omega 6, 12.4 times more Carbohydrate, 1.6 times more Sugars, 28.3 times more Fiber and 14.1 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein