Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Raw Tahini

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Raw Tahini	11%	78%	11%

Macro Nutrients

	Canned Carrots with Salt	Raw Tahini	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	115% 112g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	283% 48g	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	27.3% 35.5g	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	48.6% 18.5g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	63.6% 35.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Raw Tahini	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	262% 3.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	27.5% 1.38mg	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	48.6% 194μg	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	Raw Tahini	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	328% 2.95mg	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	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	167% 701mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	126% 2.9mg	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	224% 1568mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	26.8% 911mg	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	189% 20.7mg	11mg per day for Men 19-50 years
Water	5% 184g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Raw Tahini per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Raw Tahini:

• 7 ounces of Canned Carrots with Salt have 186 times more Vitamin A and more Vitamin C than Raw Tahini.
• While 7 oz of Sesame Butter from Hulled Raw Kernels contain 88.2 times more Vitamin B1, 4 times more Vitamin B2, 10.2 times more Vitamin B3, 5.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 10.9 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 Raw Tahini have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Sesame Butter from Hulled Raw Kernels have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Raw Tahini:

• 7 ounces of Canned Carrots with Salt have 242 times more Sodium and 31 times more Water than Raw Tahini.
• While 7 oz of Sesame Butter from Hulled Raw Kernels contain 5.6 times more Calcium, 14.3 times more Copper, 9.9 times more Iron, 44.1 times more Magnesium, 3.2 times more Manganese, 32.9 times more Phosphorus, 2.6 times more Potassium and 40.2 times more Zinc than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Sesame Butter from Hulled Raw Kernels contain 24.3 times more Energy, 297.1 times more Fat, 219.6 times more Saturated Fat, 38.8 times more Omega 3, 307.4 times more Omega 6, 3.2 times more Carbohydrate, 6.2 times more Fiber and 28 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein