Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked Tempeh	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	9.53% 276kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	21% 3.57g	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	8.3% 11g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	5.28% 3.83g	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	14% 5.24g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	50.4% 28.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked Tempeh	Recommended Dietary Allowance
Vitamin A	97% 869μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	21.7% 0.28mg	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	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.15% 2.83mg	0% 0mg	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	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	22.8% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cooked Tempeh	Recommended Dietary Allowance
Calcium	4.4% 44mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	85% 0.77mg	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	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	79% 1.82mg	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	51.2% 359mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.3% 84.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cooked Tempeh per 5 oz

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

• 5 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, more Vitamin C and 1.8 times more Vitamin E than Cooked Tempeh.
• While 5 oz of Cooked Tempeh contain 2.8 times more Vitamin B1, 13.2 times more Vitamin B2, 5.1 times more Vitamin B3, 3.3 times more Vitamin B5, 1.8 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin B12 and 2 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• 5 ounces of Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Tempeh have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Cooked Tempeh:

• 5 ounces of Canned Carrots with Liquids and Salt have 17.1 times more Sodium and 1.6 times more Water than Cooked Tempeh.
• While 5 oz of Cooked Tempeh contain 3.1 times more Calcium, 5.2 times more Copper, 4.1 times more Iron, 8.6 times more Magnesium, 2.9 times more Manganese, 12.7 times more Phosphorus, 2.3 times more Potassium and 5.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Tempeh lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cooked Tempeh contain 8.5 times more Energy, 81.3 times more Fat, 136 times more Saturated Fat, 15 times more Omega 3, 45 times more Omega 6, 1.4 times more Carbohydrate, 2.1 times more Fiber and 34.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Tempeh offer comparable quantities of Sugars per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein