Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Spinach Spaghetti	15%	4%	81%

Macro Nutrients

	Canned Carrots with Salt	Spinach Spaghetti	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	25.5% 738kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	9.18% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	6.6% 1.12g	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	114% 148g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	7.45% 5.4g	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	55.4% 21g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	123% 1107μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	56.4% 9.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	49.3% 0.64mg	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	24% 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	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	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	251% 301μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	110% 0.99mg	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	53% 4.23mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	82.2% 345mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	228% 5.25mg	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	94% 659mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	22% 746mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	229% 126μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	49.8% 5.48mg	11mg per day for Men 19-50 years
Water	5% 184g	0.45% 16.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Spinach Spaghetti per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Spinach Spaghetti :

• 7 ounces of Canned Carrots with Salt have 24.3 times more Vitamin A and more Vitamin C than Spinach Spaghetti .
• While 7 oz of Dry Spinach Spaghetti contain 20.7 times more Vitamin B1, 6.5 times more Vitamin B2, 8.2 times more Vitamin B3, 9 times more Vitamin B5, 2.9 times more Vitamin B6, 5.3 times more Vitamin B9 and 15.5 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Spinach Spaghetti provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Spinach Spaghetti have insufficient amounts of Vitamin C
• Both Drained Canned Carrots with Salt as well as Dry Spinach Spaghetti have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Spinach Spaghetti :

• 7 ounces of Canned Carrots with Salt have 6.7 times more Sodium and 11.1 times more Water than Spinach Spaghetti .
• While 7 oz of Dry Spinach Spaghetti contain 2.3 times more Calcium, 4.8 times more Copper, 3.3 times more Iron, 21.8 times more Magnesium, 5.9 times more Manganese, 13.8 times more Phosphorus, 2.1 times more Potassium, 158.8 times more Selenium and 10.6 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 Dry Spinach Spaghetti contain 14.9 times more Energy, 6.7 times more Omega 3, 7.2 times more Omega 6, 13.5 times more Carbohydrate, 7.1 times more Fiber and 20.9 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Spinach Spaghetti offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein