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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Wakame Seaweed	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.083% 0.014g	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	9.97% 13g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	1.27% 0.92g	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	1.87% 0.71g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	7.67% 4.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	97% 869μg	2.83% 25.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	19.8% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	0.22% 0.003mg	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	69.5% 278μg	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	4.72% 4.25mg	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	6.26% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Wakame Seaweed	Recommended Dietary Allowance
Calcium	4.4% 44mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	44.7% 0.4mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	86.3% 2mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	2.1% 71mg	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	82.4% 1236mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.06% 113g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Canned Carrots with Liquids and Salt have 34.1 times more Vitamin A, 56 times more Vitamin B6 and 1.8 times more Vitamin K than Wakame Seaweed.
• While 5 oz of Raw Wakame Seaweed contain 3.2 times more Vitamin B1, 8.5 times more Vitamin B2, 3.8 times more Vitamin B3, 5 times more Vitamin B5, 24.5 times more Vitamin B9, 1.5 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
• 5 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Wakame 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 Wakame Seaweed:

• 5 ounces of Canned Carrots with Liquids and Salt have 3.5 times more Potassium than Wakame Seaweed.
• While 5 oz of Raw Wakame Seaweed contain 4.8 times more Calcium, 2.8 times more Copper, 4.2 times more Iron, 11.9 times more Magnesium, 3.1 times more Manganese, 4 times more Phosphorus, 3.6 times more Sodium and 1.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Wakame Seaweed contain similar levels of Water per five ounces.
• 5 ounces of Wakame Seaweed lack sufficient amounts of Potassium
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Wakame 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 3.8 times more Sugars and 3.6 times more Fiber than Wakame Seaweed.
• While 5 oz of Raw Wakame Seaweed contain 1.7 times more Carbohydrate and 5.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• 5 ounces of Wakame Seaweed provide inadequate amounts of Fiber
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Wakame Seaweed provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.