Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Cooked Amaranth

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Canned Carrots with Salt	Cooked Amaranth	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	6.98% 202kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	3.23% 3.14g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	28.5% 37g	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	11% 4.17g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	123% 1107μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	2.9% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	17.2% 0.22mg	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	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.95% 5.36mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.8% 1.47mg	2.5% 0.38mg	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 with Salt	Cooked Amaranth	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	33% 0.3mg	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	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	73.7% 1.7mg	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	42% 294mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	5% 184g	4.03% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cooked Amaranth per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Cooked Amaranth to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Cooked Amaranth:

• 7 ounces of Canned Carrots with Salt have 1.4 times more Vitamin B2, 2.3 times more Vitamin B3 and 3.9 times more Vitamin E than Cooked Amaranth.
• While 7 oz of Cooked Amaranth Grain contain 2.4 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Amaranth provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cooked Amaranth have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Drained Canned Carrots with Salt as well as Cooked Amaranth Grain have insufficient amounts of Vitamin B1 in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Cooked Amaranth:

• 7 ounces of Canned Carrots with Salt have 1.3 times more Potassium, 40.3 times more Sodium and 1.2 times more Water than Cooked Amaranth.
• While 7 oz of Cooked Amaranth Grain contain 1.9 times more Calcium, 1.4 times more Copper, 3.3 times more Iron, 8.1 times more Magnesium, 1.9 times more Manganese, 6.2 times more Phosphorus, 13.8 times more Selenium and 3.3 times more Zinc than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cooked Amaranth Grain contain 4.1 times more Energy, 3.4 times more Carbohydrate, 1.4 times more Fiber and 5.9 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein