Comparing Nutrients in 100 grams Canned Carrots with Salt VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Canned Carrots with Salt	Brussels Sprouts	Recommended Dietary Allowance
Energy	0.86% 25kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.26% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.26% 5.54g	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	3.03% 2.2g	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	1.3% 0.93g	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	% 0.81g	g per day for Men 19-50 years
Sucrose	NA	% 0.46g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	10% 3.8g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	6.04% 3.38g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	62% 558μg	4.22% 38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	6.18% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	17% 0.22mg	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	2.25% 9μg	15.3% 61μg	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	3% 2.7mg	94% 85mg	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	4.93% 0.74mg	5.87% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	148% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Brussels Sprouts	Recommended Dietary Allowance
Calcium	2.5% 25mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	7.78% 0.07mg	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	8% 0.64mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	14.7% 0.34mg	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	3.43% 24mg	9.86% 69mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Brussels Sprouts per 100 g

Compare the macro and micronutrient content in 100 g of Canned Carrots with Salt versus 100 g of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Brussels Sprouts:

• 100 grams of Canned Carrots with Salt have 14.7 times more Vitamin A than Brussels Sprouts.
• While 100 g of Raw Brussels Sprouts contain 7.7 times more Vitamin B1, 3 times more Vitamin B2, 1.3 times more Vitamin B3, 2.3 times more Vitamin B5, 2 times more Vitamin B6, 6.8 times more Vitamin B9, 31.5 times more Vitamin C and 18.1 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Brussels Sprouts provide similar amounts of Vitamin E per 100 grams.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Drained Canned Carrots with Salt as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Brussels Sprouts:

• 100 grams of Canned Carrots with Salt have 1.5 times more Copper, 1.3 times more Manganese and 9.7 times more Sodium than Brussels Sprouts.
• While 100 g of Raw Brussels Sprouts contain 1.7 times more Calcium, 2.2 times more Iron, 2.9 times more Magnesium, 2.9 times more Phosphorus, 2.2 times more Potassium, 4 times more Selenium and 1.6 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Brussels Sprouts contain similar levels of Water per 100 grams.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Brussels Sprouts contain 9 times more Omega 3, 1.6 times more Carbohydrate, 2.5 times more Fiber and 5.3 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Brussels Sprouts offer comparable quantities of Sugars per 100 grams.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in 100 grams.