Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Cooked Amaranth

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked Amaranth	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.3% 2.24g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	NA	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	NA	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	6.7% 2.55g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	97% 869μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	12.3% 0.16mg	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	2.83% 11.3μg	7.8% 31μg	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	3.15% 2.83mg	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	6.9% 1.03mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cooked Amaranth	Recommended Dietary Allowance
Calcium	4.4% 44mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	23.5% 0.21mg	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	9.2% 0.74mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	52.6% 1.2mg	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	4.05% 28.3mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.88% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cooked Amaranth per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Cooked Amaranth:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.2 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.8 times more Vitamin E than Cooked Amaranth.
• While 5 oz of Cooked Amaranth Grain contain 2.8 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Amaranth provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cooked Amaranth have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Amaranth Grain have insufficient amounts of Vitamin B1 in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Cooked Amaranth:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.3 times more Potassium, 40 times more Sodium and 1.2 times more Water than Cooked Amaranth.
• While 5 oz of Cooked Amaranth Grain contain 1.5 times more Calcium, 1.4 times more Copper, 4 times more Iron, 7.2 times more Magnesium, 1.9 times more Manganese, 7.4 times more Phosphorus, 13.8 times more Selenium and 3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cooked Amaranth Grain contain 4.4 times more Energy, 3.5 times more Carbohydrate and 6.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Amaranth offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein