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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Ground Nutmeg	4%	60%	36%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Ground Nutmeg	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	115% 36.8g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	2.9% 0.5g	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	53.7% 70g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	5.85% 4.24g	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	77.6% 29.5g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Ground Nutmeg	Recommended Dietary Allowance
Vitamin A	97% 869μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	17.4% 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	27% 108μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Ground Nutmeg	Recommended Dietary Allowance
Calcium	4.4% 44mg	26% 261mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	162% 1.46mg	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	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	61.8% 259mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	179% 4.1mg	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	43% 302mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.24% 8.83g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have 122.6 times more Vitamin A, more Vitamin E and more Vitamin K than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 18.2 times more Vitamin B1, 2.1 times more Vitamin B2, 3.1 times more Vitamin B3, 1.4 times more Vitamin B6, 9.5 times more Vitamin B9 and 1.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Ground Nutmeg 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 Nutmeg:

• Canned Carrots Solids and Liquids with Salt have 15 times more Sodium and 14.9 times more Water than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 5.9 times more Calcium, 10 times more Copper, 5.8 times more Iron, 20.3 times more Magnesium, 6.4 times more Manganese, 10.7 times more Phosphorus, 2 times more Potassium, 4 times more Selenium and 7.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 5 ounces:

• Ground Nutmeg Spices contain 22.8 times more Energy, 259.4 times more Fat, 1037.6 times more Saturated Fat, 6.3 times more Omega 6, 9.2 times more Carbohydrate, 11.6 times more Fiber and 10.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Ground Nutmeg Spices have similar amounts of Sugars per 5 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Ground Nutmeg Spices have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.