Comparing Nutrients in 7 ounces Canned Carrots VS Boiled Celeriac with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots	10%	6%	84%
Boiled Celeriac with Salt	13%	6%	81%

Macro Nutrients

	Canned Carrots	Boiled Celeriac with Salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	NA	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	9% 11.7g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	NA	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	7.83% 2.98g	NA	38g per day for Men 19-50 years
Protein	2.27% 1.27g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots	Boiled Celeriac with Salt	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	8.06% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	15.4% 0.2mg	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	4.47% 18μg	1.5% 5.95μg	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	5.95% 5.36mg	7.94% 7.14mg	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	9.8% 1.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots	Boiled Celeriac with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	9.5% 0.085mg	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	16% 1.27mg	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	8.3% 0.19mg	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	6.8% 47.6mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	39.3% 589mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	5% 184g	4.95% 183g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots vs Boiled Celeriac with Salt:

• Canned Carrots Solids have more Vitamin A, 1.3 times more Vitamin B3 and 3 times more Vitamin B9 than Boiled and Drained Celeriac with Salt.
• While Boiled and Drained Celeriac with Salt contains 1.5 times more Vitamin B1, 1.5 times more Vitamin B5 and 1.3 times more Vitamin C than Canned Carrots Solids.
• Both Canned Carrots Solids and Boiled and Drained Celeriac with Salt have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
• Both Canned Carrots Solids as well as Boiled and Drained Celeriac with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Carrots vs Boiled Celeriac with Salt:

• Canned Carrots Solids have 2.4 times more Copper, 1.5 times more Iron, 4.7 times more Manganese and 1.3 times more Zinc than Boiled and Drained Celeriac with Salt.
• While Boiled and Drained Celeriac with Salt contains 1.5 times more Magnesium, 2.8 times more Phosphorus and 7.1 times more Sodium than Canned Carrots Solids.
• Both Canned Carrots Solids and Boiled and Drained Celeriac with Salt have similar amounts of Calcium, Potassium and Water per 7 oz.
• Both Canned Carrots Solids as well as Boiled and Drained Celeriac with Salt have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Celeriac with Salt contains 1.5 times more Protein than Canned Carrots Solids.
• Both Canned Carrots Solids and Boiled and Drained Celeriac with Salt have similar amounts of Carbohydrate per 7 oz.
• Both Canned Carrots Solids as well as Boiled and Drained Celeriac with Salt have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 7 oz.