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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Laver Seaweed	50%	5%	45%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Laver Seaweed	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.033% 0.006g	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	5.57% 7.24g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	0.96% 0.69g	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	1.1% 0.43g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	14.7% 8.24g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	97% 869μg	41% 369μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	17.3% 0.23mg	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	51.7% 207μg	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	61.4% 55.3mg	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	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	4.72% 5.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Laver Seaweed	Recommended Dietary Allowance
Calcium	4.4% 44mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	41.6% 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	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	61% 1.4mg	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	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	15% 505mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.26% 121g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Canned Carrots with Liquids and Salt have 2.4 times more Vitamin A and 2.5 times more Vitamin K than Laver Seaweed.
• While 5 oz of Raw Laver Seaweed contain 5.2 times more Vitamin B1, 16.5 times more Vitamin B2, 3.5 times more Vitamin B3, 3.7 times more Vitamin B5, 1.4 times more Vitamin B6, 18.3 times more Vitamin B9, 19.5 times more Vitamin C and 1.4 times more Vitamin E 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 Laver Seaweed 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 Laver Seaweed:

• 5 ounces of Canned Carrots with Liquids and Salt have 4.5 times more Magnesium and 5 times more Sodium than Laver Seaweed.
• While 5 oz of Raw Laver Seaweed contain 2.3 times more Calcium, 2.6 times more Copper, 3.5 times more Iron, 2.2 times more Manganese, 2.9 times more Phosphorus, 2.1 times more Potassium and 3.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Laver Seaweed contain similar levels of Water per five ounces.
• 5 ounces of Laver Seaweed lack sufficient amounts of Magnesium
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Laver Seaweed 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 5 times more Sugars and 6 times more Fiber than Laver Seaweed.
• While 5 oz of Raw Laver Seaweed contain 10 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Laver Seaweed offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• 5 ounces of Laver Seaweed provide inadequate amounts of Fiber
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Laver Seaweed provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.