Comparing Nutrients in 5 ounces Fenugreek Seed VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Fenugreek Seed	24%	15%	61%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Fenugreek Seed	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	15.8% 458kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	9.37% 9.1g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	6.47% 2.07g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	NA	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	NA	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.7g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	NA	4.8% 3.5g	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	92% 35g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	58.2% 32.6g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Fenugreek Seed	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.32mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	12.2% 0.16mg	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	20% 80.8μg	2.83% 11.3μg	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	4.72% 4.25mg	3.15% 2.83mg	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	NA	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fenugreek Seed	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	25% 249mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	16.2% 0.15mg	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	594% 47.5mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	64.5% 271mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	27.7% 0.64mg	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	60% 420mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	32% 1091mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	6.33% 95mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	32.2% 3.54mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	3.56% 132g	3700g per day for Men 19-50 years

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

• Fenugreek Seed Spices have 16.9 times more Vitamin B1, 13.6 times more Vitamin B2, 3.9 times more Vitamin B3, 5.4 times more Vitamin B6, 7.1 times more Vitamin B9 and 1.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 204.3 times more Vitamin A than Fenugreek Seed Spices.
• Both Fenugreek Seed Spices as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Fenugreek Seed vs Canned Carrots with Liquids and Salt:

• Fenugreek Seed Spices have 5.7 times more Calcium, 10.8 times more Copper, 64.5 times more Iron, 21.2 times more Magnesium, 2.7 times more Manganese, 14.8 times more Phosphorus, 4.5 times more Potassium, 15.8 times more Selenium and 8.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.6 times more Sodium and 10.5 times more Water than Fenugreek Seed Spices.

Comparison of macro-nutrients per 5 ounces:

• Fenugreek Seed Spices have 14 times more Energy, 45.8 times more Fat, 58.4 times more Saturated Fat, 10.9 times more Carbohydrate, 13.7 times more Fiber and 39.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Fenugreek Seed Spices as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.