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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Spinach Spaghetti	15%	4%	81%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Spinach Spaghetti	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	25.5% 738kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	9.18% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	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	8.2% 10.7g	114% 148g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	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	9.4% 3.57g	55.4% 21g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	135% 1216μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	56.4% 9.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	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	3.97% 16μg	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	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	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 Liquids and Salt	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	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	13% 1.03mg	53% 4.23mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	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	5.67% 39.7mg	94% 659mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	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	31.8% 476mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	49.8% 5.48mg	11mg per day for Men 19-50 years
Water	5% 185g	0.45% 16.6g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have 26.7 times more Vitamin A and more Vitamin C than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 19.6 times more Vitamin B1, 7.3 times more Vitamin B2, 10.8 times more Vitamin B3, 8.7 times more Vitamin B5, 2.9 times more Vitamin B6, 6 times more Vitamin B9 and 15.5 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Dry Spinach Spaghetti have similar amounts of Vitamin E per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Dry Spinach Spaghetti 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 Spinach Spaghetti :

• Canned Carrots Solids and Liquids with Salt have 6.7 times more Sodium and 11.1 times more Water than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 1.9 times more Calcium, 4.8 times more Copper, 4.1 times more Iron, 19.3 times more Magnesium, 5.9 times more Manganese, 16.6 times more Phosphorus, 2.2 times more Potassium, 158.8 times more Selenium and 9.5 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Spinach Spaghetti contains 16.2 times more Energy, 11.2 times more Fat, 9.3 times more Omega 3, 10.1 times more Omega 6, 13.9 times more Carbohydrate, 5.9 times more Fiber and 23 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Dry Spinach Spaghetti have similar amounts of Sugars per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Dry Spinach Spaghetti have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.