Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Coriander Leaves

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Coriander Leaves	31%	17%	52%

Macro Nutrients

	Canned Carrots with Salt	Coriander Leaves	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	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	8.46% 11g	5.6% 7.3g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	2.4% 1.73g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	7.55% 4.23g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Coriander Leaves	Recommended Dietary Allowance
Vitamin A	123% 1107μg	74.3% 669μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	22.7% 0.3mg	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	30.8% 123μg	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	59.5% 53.6mg	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	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	513% 615μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Coriander Leaves	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	49.6% 0.45mg	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	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	36.8% 0.85mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	30.4% 1034mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	5% 184g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Coriander Leaves per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Coriander Leaves:

• 7 ounces of Canned Carrots with Salt have 1.7 times more Vitamin A than Coriander Leaves.
• While 7 oz of Raw Coriander Leaves contain 3.7 times more Vitamin B1, 5.4 times more Vitamin B2, 2 times more Vitamin B3, 4.2 times more Vitamin B5, 1.3 times more Vitamin B6, 6.9 times more Vitamin B9, 10 times more Vitamin C, 3.4 times more Vitamin E and 31.6 times more Vitamin K than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Drained Canned Carrots with Salt as well as Raw Coriander Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Coriander Leaves:

• 7 ounces of Canned Carrots with Salt have 5.3 times more Sodium than Coriander Leaves.
• While 7 oz of Raw Coriander Leaves contain 2.7 times more Calcium, 2.2 times more Copper, 2.8 times more Iron, 3.3 times more Magnesium, 2 times more Phosphorus, 2.9 times more Potassium and 1.9 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Coriander Leaves contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Raw Coriander Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 1.5 times more Carbohydrate and 2.9 times more Sugars than Coriander Leaves.
• While 7 oz of Raw Coriander Leaves contain 1.9 times more Fiber and 3.3 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Drained Canned Carrots with Salt as well as Raw Coriander Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.