Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Canned Carrots with Salt	Lotus Seeds	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	3.33% 0.57g	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	26.4% 34.3g	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	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	5.32% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	25.6% 0.33mg	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	14% 55.6μg	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	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	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 with Salt	Lotus Seeds	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	20.7% 0.19mg	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	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	53.6% 1.23mg	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	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	21.4% 728mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	32% 480mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	5% 184g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Lotus Seeds per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Lotus Seeds:

• 7 ounces of Canned Carrots with Salt have 558 times more Vitamin A, 1.3 times more Vitamin B3 and more Vitamin C than Lotus Seeds.
• While 7 oz of Raw Lotus Seeds contain 9.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.1 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Lotus Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Raw Lotus Seeds have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Lotus Seeds:

• 7 ounces of Canned Carrots with Salt have 242 times more Sodium and 1.2 times more Water than Lotus Seeds.
• While 7 oz of Raw Lotus Seeds contain 1.8 times more Calcium, 1.5 times more Iron, 7 times more Magnesium, 1.4 times more Manganese, 7 times more Phosphorus and 2.1 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Lotus Seeds contain similar levels of Copper and Zinc per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Lotus Seeds contain 3.6 times more Energy, 3.1 times more Carbohydrate and 6.5 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Raw Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.