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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Dried Parsley Spices	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	8.55% 2.73g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	233% 3.72g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	14.6% 2.48g	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	77.3% 100g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	20% 14.4g	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	1.15% 0.83g	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	% 5.48g	g per day for Men 19-50 years
Sucrose	NA	% 8.1g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	139% 53g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	94% 53g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	135% 1216μg	21.4% 192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	364% 4.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	137% 1.8mg	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	89.3% 357μg	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	276% 248mg	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	119% 17.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	2248% 2698μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	226% 2262mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	172% 1.55mg	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	547% 43.7mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	189% 794mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	846% 19.5mg	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	124% 865mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	157% 5324mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	59.8% 897mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	98% 10.8mg	11mg per day for Men 19-50 years
Water	5% 185g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Dried Parsley 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 Parsley 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 Parsley Spices:

• 7 ounces of Canned Carrots with Liquids and Salt have 6.3 times more Vitamin A than Dried Parsley Spices.
• While 7 oz of Dried Parsley Spices contain 10.3 times more Vitamin B1, 88.3 times more Vitamin B2, 23.6 times more Vitamin B3, 7.6 times more Vitamin B5, 8 times more Vitamin B6, 22.5 times more Vitamin B9, 62.5 times more Vitamin C, 12.3 times more Vitamin E and 138.7 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 Parsley 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 Parsley Spices:

• 7 ounces of Canned Carrots with Liquids and Salt have 15.8 times more Water than Dried Parsley Spices.
• While 7 oz of Dried Parsley Spices contain 36.8 times more Calcium, 7.6 times more Copper, 42.4 times more Iron, 44.4 times more Magnesium, 21.8 times more Manganese, 21.8 times more Phosphorus, 15.5 times more Potassium, 35.3 times more Selenium, 1.9 times more Sodium and 18.8 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 Parsley Spices contain 12.7 times more Energy, 39.1 times more Fat, 55.1 times more Saturated Fat, 234.5 times more Omega 3, 22.3 times more Omega 6, 9.4 times more Carbohydrate, 3 times more Sugars, 14.8 times more Fiber and 45.9 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