Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Celeriac

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Celeriac	13%	6%	81%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Celeriac	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.73% 0.29g	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	14% 18.3g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	4.38% 3.18g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Celeriac	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	25% 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	3.97% 16μg	3.97% 16μg	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	17.6% 16mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	68% 81.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Celeriac	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	15.4% 0.14mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	13.6% 0.31mg	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	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	13.2% 198mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	5% 185g	4.7% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Celeriac per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Celeriac 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 Celeriac:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A and 2 times more Vitamin E than Celeriac.
• While 7 oz of Raw Celeriac contain 2.6 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B3, 2.5 times more Vitamin B5, 1.5 times more Vitamin B6, 4 times more Vitamin C and 4.2 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Celeriac have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Celeriac have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Celeriac:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.5 times more Copper, 2.8 times more Manganese and 2.4 times more Sodium than Celeriac.
• While 7 oz of Raw Celeriac contain 1.4 times more Calcium, 1.3 times more Iron, 2.2 times more Magnesium, 5.8 times more Phosphorus and 1.7 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Celeriac contain similar levels of Zinc and Water per seven ounces.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Celeriac 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 1.5 times more Sugars than Celeriac.
• While 7 oz of Raw Celeriac contain 1.7 times more Carbohydrate and 2.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Celeriac offer comparable quantities of Fiber per seven ounces.
• 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 Raw Celeriac provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.