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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Kimchi	24%	24%	52%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Kimchi	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	2.6% 3.4g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	2.07% 1.5g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Kimchi	Recommended Dietary Allowance
Vitamin A	97% 869μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	9.75% 1.56mg	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	23.2% 0.3mg	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	18.4% 73.7μg	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	3.15% 2.83mg	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	6.9% 1.03mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	51.5% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Kimchi	Recommended Dietary Allowance
Calcium	4.4% 44mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	3.78% 0.034mg	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	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	NA	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	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	47% 706mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.6% 134g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Kimchi 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 Kimchi:

• 5 ounces of Canned Carrots with Liquids and Salt have 122.6 times more Vitamin A, more Vitamin C and 6.6 times more Vitamin E than Kimchi.
• While 5 oz of Cabbage Kimchi contain 7.8 times more Vitamin B2, 2.6 times more Vitamin B3, 1.9 times more Vitamin B6, 6.5 times more Vitamin B9 and 4.4 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Kimchi have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Cabbage Kimchi have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Carrots with Liquids and Salt have 4.3 times more Copper and 1.3 times more Zinc than Kimchi.
• While 5 oz of Cabbage Kimchi contain 4.8 times more Iron, 1.6 times more Magnesium and 2.1 times more Sodium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Kimchi contain similar levels of Calcium, Phosphorus, Potassium and Water per five ounces.
• Both Canned Carrots Solids and Liquids with Salt as well as Cabbage Kimchi lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Liquids and Salt have 2.2 times more Carbohydrate and 2.3 times more Sugars than Kimchi.
• While 5 oz of Cabbage Kimchi contain 17.1 times more Omega 3 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Kimchi offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 3
• 5 ounces of Kimchi provide inadequate amounts of Carbohydrate
• Both Canned Carrots Solids and Liquids with Salt as well as Cabbage Kimchi provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.