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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Ground Cinnamon	5%	3%	92%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Ground Cinnamon	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.37% 0.062g	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	88% 114g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	4.24% 3.08g	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	2.17% 1.57g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	198% 75.3g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	10% 5.66g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Ground Cinnamon	Recommended Dietary Allowance
Vitamin A	97% 869μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	17.2% 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	2.13% 8.5μg	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	6% 5.4mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	37% 44.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Ground Cinnamon	Recommended Dietary Allowance
Calcium	4.4% 44mg	142% 1420mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	53.4% 0.48mg	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	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	1076% 24.8mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.41% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Ground Cinnamon:

• Canned Carrots Solids and Liquids with Salt have 40.9 times more Vitamin A and 1.3 times more Vitamin B9 than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 1.5 times more Vitamin B2, 3.2 times more Vitamin B3, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6, 1.9 times more Vitamin C, 3.2 times more Vitamin E and 3.2 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Ground Cinnamon Spices have similar amounts of Vitamin B1 per 5 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Ground Cinnamon Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Canned Carrots Solids and Liquids with Salt have 24 times more Sodium and 8.8 times more Water than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 32.3 times more Calcium, 3.3 times more Copper, 16 times more Iron, 6.7 times more Magnesium, 38.8 times more Manganese, 3.2 times more Phosphorus, 2.5 times more Potassium, 7.8 times more Selenium and 6.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 5 ounces:

• Ground Cinnamon Spices contain 10.7 times more Energy, 8.9 times more Fat, 13.8 times more Saturated Fat, 15 times more Carbohydrate, 29.5 times more Fiber and 6.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Ground Cinnamon Spices have similar amounts of Sugars per 5 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Ground Cinnamon Spices have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.