Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Canned Carrots with Salt	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	1.37% 0.23g	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	6.14% 7.98g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	123% 1107μg	46.7% 421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	1.75% 0.087mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	11% 0.14mg	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	78.3% 70.4mg	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	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	31% 0.28mg	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	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	32% 0.74mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	27% 913mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	5% 184g	4.94% 183g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Steamed Taro 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 Steamed Taro Leaves:

• 7 ounces of Canned Carrots with Salt have 2.6 times more Vitamin A, 3.1 times more Vitamin B5 and 1.6 times more Vitamin B6 than Steamed Taro Leaves.
• While 7 oz of Steamed Taro Leaves contain 7.7 times more Vitamin B1, 12.7 times more Vitamin B2, 2.3 times more Vitamin B3, 5.3 times more Vitamin B9 and 13.1 times more Vitamin C than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Steamed Taro Leaves have insufficient amounts of Vitamin B5
• Both Drained Canned Carrots with Salt as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Carrots with Salt have 1.2 times more Manganese, 121 times more Sodium and 1.2 times more Zinc than Steamed Taro Leaves.
• While 7 oz of Steamed Taro Leaves contain 3.4 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 2.5 times more Magnesium and 2.6 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Steamed Taro Leaves contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 7 ounces of Steamed Taro Leaves lack sufficient amounts of Zinc
• Both Drained Canned Carrots with Salt as well as Steamed Taro Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 1.4 times more Carbohydrate than Steamed Taro Leaves.
• While 7 oz of Steamed Taro Leaves contain 4.6 times more Omega 3, 1.3 times more Fiber and 4.3 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Steamed Taro Leaves provide inadequate amounts of Energy and Omega 6 in seven ounces.