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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Ground Cloves	6%	29%	65%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Ground Cloves	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	13.4% 388kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	19% 18.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	22% 3.77g	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	71.5% 93g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	4.65% 3.37g	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	2.1% 1.5g	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	% 1.6g	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	126% 48g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	15% 8.46g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Ground Cloves	Recommended Dietary Allowance
Vitamin A	97% 869μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	42.6% 0.55mg	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	8.86% 35.4μg	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	0.31% 0.28mg	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	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	167% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Ground Cloves	Recommended Dietary Allowance
Calcium	4.4% 44mg	89.6% 896mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	58% 0.52mg	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	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	87.4% 367mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	3706% 85.2mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	42.5% 1446mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	18.6% 10.2μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	26% 393mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.38% 14g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have 76.6 times more Vitamin A and 10 times more Vitamin C than Ground Cloves Spices.
• While Ground Cloves Spices contain 8.3 times more Vitamin B1, 8.1 times more Vitamin B2, 3.7 times more Vitamin B3, 3.7 times more Vitamin B5, 3.5 times more Vitamin B6, 3.1 times more Vitamin B9, 12.1 times more Vitamin E and 14.5 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Ground Cloves 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 Cloves:

• Canned Carrots Solids and Liquids with Salt have 9.4 times more Water than Ground Cloves Spices.
• While Ground Cloves Spices contain 20.4 times more Calcium, 3.6 times more Copper, 22.8 times more Iron, 28.8 times more Magnesium, 133.6 times more Manganese, 5.2 times more Phosphorus, 5.9 times more Potassium, 18 times more Selenium and 8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Ground Cloves Spices have similar amounts of Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Ground Cloves Spices contain 11.9 times more Energy, 92.9 times more Fat, 158.1 times more Saturated Fat, 73.1 times more Omega 3, 47.4 times more Omega 6, 12.2 times more Carbohydrate, 18.8 times more Fiber and 10.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Ground Cloves Spices have similar amounts of Sugars per 5 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Ground Cloves Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.