Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Cooked Amaranth Leaves

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cooked Amaranth Leaves	32%	6%	62%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked Amaranth Leaves	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	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	9.4% 3.57g	NA	38g per day for Men 19-50 years
Protein	2.06% 1.15g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	135% 1216μg	30.6% 276μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	6.93% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	2.46% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	27% 0.35mg	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	3.97% 16μg	28.3% 113μg	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	4.4% 3.97mg	91% 81.6mg	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	9.66% 1.45mg	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 Liquids and Salt	Cooked Amaranth Leaves	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	35% 0.31mg	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	13% 1.03mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	74.3% 1.7mg	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	5.67% 39.7mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	37.4% 1272mg	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	31.8% 476mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	5% 185g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cooked Amaranth Leaves per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Cooked Amaranth Leaves:

• 7 ounces of Canned Carrots with Liquids and Salt have 4.4 times more Vitamin A and 2.2 times more Vitamin B5 than Cooked Amaranth Leaves.
• While 7 oz of Boiled and Drained Amaranth Leaves contain 5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B6, 7.1 times more Vitamin B9 and 20.6 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Cooked Amaranth Leaves have insufficient amounts of Vitamin B5
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Amaranth Leaves have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Cooked Amaranth Leaves:

• 7 ounces of Canned Carrots with Liquids and Salt have 11.4 times more Sodium than Cooked Amaranth Leaves.
• While 7 oz of Boiled and Drained Amaranth Leaves contain 6.7 times more Calcium, 1.5 times more Copper, 4.3 times more Iron, 6.1 times more Magnesium, 1.9 times more Manganese, 3.6 times more Phosphorus, 3.7 times more Potassium and 3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Amaranth Leaves contain similar levels of Water per seven ounces.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Amaranth Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.3 times more Carbohydrate than Cooked Amaranth Leaves.
• While 7 oz of Boiled and Drained Amaranth Leaves contain 3.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Amaranth Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.