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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Mustard Spinach	32%	10%	58%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Mustard Spinach	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.25% 0.043g	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	4.25% 5.53g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	5.57% 3.1g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Mustard Spinach	Recommended Dietary Allowance
Vitamin A	97% 869μg	78% 702μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	5.05% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	16.7% 0.22mg	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	56.3% 225μg	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	205% 184mg	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	Mustard Spinach	Recommended Dietary Allowance
Calcium	4.4% 44mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	12% 0.11mg	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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	25% 0.58mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	18.7% 636mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.53% 131g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Canned Carrots with Liquids and Salt have 1.2 times more Vitamin A than Mustard Spinach.
• While 5 oz of Raw Mustard Spinach contain 3.6 times more Vitamin B1, 3.4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 19.9 times more Vitamin B9 and 65 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Mustard Spinach 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 Mustard Spinach:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.4 times more Copper, 11.4 times more Sodium and 1.7 times more Zinc than Mustard Spinach.
• While 5 oz of Raw Mustard Spinach contain 6.8 times more Calcium, 2.9 times more Iron, 1.4 times more Phosphorus and 2.6 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Mustard Spinach contain similar levels of Magnesium, Manganese and Water per five ounces.
• 5 ounces of Mustard Spinach lack sufficient amounts of Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Mustard Spinach 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 1.4 times more Carbohydrate than Mustard Spinach.
• While 5 oz of Raw Mustard Spinach contain 1.6 times more Fiber and 3.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Mustard Spinach provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.