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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Chinese Chestnuts	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	2.15% 0.37g	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	53.5% 69.6g	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	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	97% 869μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	44.7% 0.58mg	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	24% 96μg	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	56.7% 51mg	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	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	4.4% 44mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	57% 0.51mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	99% 2.27mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	18.6% 634mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	11.2% 1.23mg	11mg per day for Men 19-50 years
Water	3.56% 132g	1.7% 62.3g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Canned Carrots with Liquids and Salt have 61.3 times more Vitamin A than Chinese Chestnuts.
• While 5 oz of Raw Chinese Chestnuts contain 8.4 times more Vitamin B1, 6.7 times more Vitamin B2, 1.9 times more Vitamin B3, 4 times more Vitamin B5, 3.7 times more Vitamin B6, 8.5 times more Vitamin B9 and 18 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
• 5 ounces of Chinese Chestnuts have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Chinese Chestnuts 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 Chinese Chestnuts:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.7 times more Calcium, 80 times more Sodium and 2.1 times more Water than Chinese Chestnuts.
• While 5 oz of Raw Chinese Chestnuts contain 3.5 times more Copper, 2.7 times more Iron, 9.3 times more Magnesium, 3.6 times more Manganese, 4.8 times more Phosphorus, 2.6 times more Potassium and 3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Chinese Chestnuts contain 9.7 times more Energy, 9.1 times more Carbohydrate and 7.2 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 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6 in five ounces.