Comparing Nutrients in 100 grams Canned Carrots with Salt VS Coriander Leaves

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Coriander Leaves	31%	17%	52%

Macro Nutrients

	Canned Carrots with Salt	Coriander Leaves	Recommended Dietary Allowance
Energy	0.86% 25kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.24% 0.04g	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	2.82% 3.67g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	1.2% 0.87g	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	3.95% 1.5g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Coriander Leaves	Recommended Dietary Allowance
Vitamin A	62% 558μg	37.4% 337μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	5.6% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	6.96% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	11.5% 0.15mg	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	15.5% 62μg	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	30% 27mg	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	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Coriander Leaves	Recommended Dietary Allowance
Calcium	2.5% 25mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	25% 0.23mg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	18.5% 0.43mg	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	6.86% 48mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	15.3% 521mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	3.07% 46mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Coriander Leaves:

• Drained Canned Carrots with Salt have 1.7 times more Vitamin A than Raw Coriander Leaves.
• While Raw Coriander Leaves contain 3.7 times more Vitamin B1, 5.4 times more Vitamin B2, 2 times more Vitamin B3, 4.2 times more Vitamin B5, 1.3 times more Vitamin B6, 6.9 times more Vitamin B9, 10 times more Vitamin C, 3.4 times more Vitamin E and 31.6 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Raw Coriander Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Coriander Leaves:

• Drained Canned Carrots with Salt have 5.3 times more Sodium than Raw Coriander Leaves.
• While Raw Coriander Leaves contain 2.7 times more Calcium, 2.2 times more Copper, 2.8 times more Iron, 3.3 times more Magnesium, 2 times more Phosphorus, 2.9 times more Potassium, 2.3 times more Selenium and 1.9 times more Zinc than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Raw Coriander Leaves have similar amounts of Manganese and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Drained Canned Carrots with Salt have 1.5 times more Carbohydrate and 2.9 times more Sugars than Raw Coriander Leaves.
• While Raw Coriander Leaves contain 1.9 times more Fiber and 3.3 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Raw Coriander Leaves have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.