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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cooked Taro with Salt	1%	1%	98%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked Taro with Salt	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.37% 0.064g	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	53% 68.7g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	1.34% 0.97g	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	26.6% 10g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	1.84% 1.03g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked Taro with Salt	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	50.5% 0.66mg	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	9.43% 37.7μg	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	11% 9.92mg	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	38.8% 5.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cooked Taro with Salt	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	44.3% 0.4mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	38.7% 0.89mg	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	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	33.2% 498mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	5% 185g	3.42% 127g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have 153.3 times more Vitamin A and 8.2 times more Vitamin K than Cooked Taro with Salt.
• While Cooked Taro with Salt contains 5.6 times more Vitamin B1, 2.4 times more Vitamin B5, 3 times more Vitamin B6, 2.4 times more Vitamin B9, 2.5 times more Vitamin C and 4 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Cooked Taro with Salt have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Taro with Salt 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 Cooked Taro with Salt:

• Canned Carrots Solids and Liquids with Salt have 1.7 times more Calcium and 1.5 times more Water than Cooked Taro with Salt.
• While Cooked Taro with Salt contains 2 times more Copper, 1.4 times more Iron, 3.3 times more Magnesium, 3.8 times more Phosphorus, 2.8 times more Potassium and 2.3 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Cooked Taro with Salt have similar amounts of Manganese, Sodium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Carrots Solids and Liquids with Salt have 5 times more Sugars than Cooked Taro with Salt.
• While Cooked Taro with Salt contains 6.2 times more Energy, 6.4 times more Carbohydrate and 2.8 times more Fiber than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Cooked Taro with Salt have similar amounts of Protein per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Taro with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.