Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Dried Marjoram Spices

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	18.5% 538kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	401% 6.4g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	13.7% 2.33g	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	92% 120g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	11% 8.1g	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	210% 80g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	135% 1216μg	89% 800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	47.8% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	48.2% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	182% 2.36mg	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	136% 544μg	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	113% 102mg	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	22.4% 3.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	1028% 1234μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	395% 3949mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	250% 2.25mg	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	2052% 164mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	469% 10.8mg	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	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	89% 3020mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	65% 7.14mg	11mg per day for Men 19-50 years
Water	5% 185g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Dried Marjoram Spices per 7 oz

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

• 7 ounces of Canned Carrots with Liquids and Salt have 1.5 times more Vitamin A than Dried Marjoram Spices.
• While 7 oz of Dried Marjoram Spices contain 15.2 times more Vitamin B1, 11.7 times more Vitamin B2, 9.8 times more Vitamin B3, 10.6 times more Vitamin B6, 34.3 times more Vitamin B9, 25.7 times more Vitamin C, 2.3 times more Vitamin E and 63.4 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
• Both Canned Carrots Solids and Liquids with Salt as well as Dried Marjoram Spices 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 Dried Marjoram Spices:

• 7 ounces of Canned Carrots with Liquids and Salt have 3.1 times more Sodium and 12.2 times more Water than Dried Marjoram Spices.
• While 7 oz of Dried Marjoram Spices contain 64.2 times more Calcium, 11 times more Copper, 159.1 times more Iron, 38.4 times more Magnesium, 12.1 times more Manganese, 15.3 times more Phosphorus, 8.8 times more Potassium, 11.3 times more Selenium and 12.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Marjoram Spices contain 11.8 times more Energy, 50.3 times more Fat, 403.8 times more Omega 3, 21 times more Omega 6, 11.3 times more Carbohydrate, 1.7 times more Sugars, 22.4 times more Fiber and 21.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein