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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Falafel	16%	47%	37%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Falafel	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	26% 25.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	10.6% 3.38g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	4.13% 0.7g	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	34.7% 45g	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	NA	38g per day for Men 19-50 years
Protein	1.47% 0.82g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Falafel	Recommended Dietary Allowance
Vitamin A	97% 869μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	17.2% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	9.25% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	8.28% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	13.6% 0.18mg	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	33% 132μg	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	2.5% 2.27mg	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	NA	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	Falafel	Recommended Dietary Allowance
Calcium	4.4% 44mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	40.6% 0.37mg	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	60.6% 4.85mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	42.6% 0.98mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	24.4% 829mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	27.8% 417mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	3.56% 132g	1.33% 49g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Canned Carrots with Liquids and Salt have 613 times more Vitamin A and 1.3 times more Vitamin C than Falafel.
• While 5 oz of Home prepared Falafel contain 7.7 times more Vitamin B1, 6.1 times more Vitamin B2, 2.5 times more Vitamin B3, 2.1 times more Vitamin B5 and 11.6 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Falafel provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 5 ounces of Falafel have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Home prepared Falafel have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Carrots with Liquids and Salt have 2.7 times more Water than Falafel.
• While 5 oz of Home prepared Falafel contain 1.7 times more Calcium, 2.5 times more Copper, 6.6 times more Iron, 9.1 times more Magnesium, 1.5 times more Manganese, 9.6 times more Phosphorus, 3.4 times more Potassium and 5.2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Falafel contain similar levels of Sodium per five ounces.
• Both Canned Carrots Solids and Liquids with Salt as well as Home prepared Falafel lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Home prepared Falafel contain 14.5 times more Energy, 127.1 times more Fat, 95.3 times more Saturated Fat, 13.9 times more Omega 3, 8.8 times more Omega 6, 5.9 times more Carbohydrate and 22.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein