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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Raw Tahini	11%	78%	11%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Raw Tahini	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	115% 112g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	283% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	27.3% 35.5g	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	48.6% 18.5g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	63.6% 35.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Raw Tahini	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	262% 3.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	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	3.97% 16μg	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	4.4% 3.97mg	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	9.66% 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	Raw Tahini	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	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	13% 1.03mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	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	5.67% 39.7mg	224% 1568mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	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	31.8% 476mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	189% 20.7mg	11mg per day for Men 19-50 years
Water	5% 185g	0.16% 5.95g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have 204.3 times more Vitamin A and more Vitamin C than Sesame Butter from Hulled Raw Kernels.
• While Sesame Butter from Hulled Raw Kernels contain 83.5 times more Vitamin B1, 4.4 times more Vitamin B2, 13.4 times more Vitamin B3, 5 times more Vitamin B5, 1.3 times more Vitamin B6 and 12.3 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Sesame Butter from Hulled Raw Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Canned Carrots Solids and Liquids with Salt have 240 times more Sodium and 31 times more Water than Sesame Butter from Hulled Raw Kernels.
• While Sesame Butter from Hulled Raw Kernels contain 4.5 times more Calcium, 14.4 times more Copper, 12.2 times more Iron, 39.2 times more Magnesium, 3.2 times more Manganese, 39.5 times more Phosphorus, 2.7 times more Potassium and 36 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 7 ounces:

• Sesame Butter from Hulled Raw Kernels contain 26.4 times more Energy, 403.1 times more Fat, 316.2 times more Saturated Fat, 53.4 times more Omega 3, 433.7 times more Omega 6, 3.3 times more Carbohydrate, 5.2 times more Fiber and 30.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Sesame Butter from Hulled Raw Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.