Comparing Nutrients in 100 grams Canned Carrots with Salt VS Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Spanish Peanuts	17%	73%	10%

Macro Nutrients

	Canned Carrots with Salt	Spanish Peanuts	Recommended Dietary Allowance
Energy	0.86% 25kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	51% 49.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	101% 17g	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	12% 16g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	NA	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	25% 9.5g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	46.7% 26g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Spanish Peanuts	Recommended Dietary Allowance
Vitamin A	62% 558μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	26.8% 0.35mg	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	60% 240μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Spanish Peanuts	Recommended Dietary Allowance
Calcium	2.5% 25mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	100% 0.9mg	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	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	44.8% 188mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	115% 2.64mg	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	55.4% 388mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	1.47% 22mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.17% 6.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Spanish Peanuts per 100 g

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

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Spanish Peanuts:

• 100 grams of Canned Carrots with Salt have more Vitamin A, more Vitamin C and more Vitamin K than Spanish Peanuts.
• While 100 g of Raw Spanish Peanuts contain 37.5 times more Vitamin B1, 4.5 times more Vitamin B2, 28.8 times more Vitamin B3, 13.1 times more Vitamin B5, 3.1 times more Vitamin B6 and 26.7 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 100 grams of Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Drained Canned Carrots with Salt as well as Raw Spanish Peanuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Spanish Peanuts:

• 100 grams of Canned Carrots with Salt have 11 times more Sodium and 14.5 times more Water than Spanish Peanuts.
• While 100 g of Raw Spanish Peanuts contain 4.2 times more Calcium, 8.7 times more Copper, 6.1 times more Iron, 23.5 times more Magnesium, 5.9 times more Manganese, 16.2 times more Phosphorus, 4.2 times more Potassium, 18 times more Selenium and 8.2 times more Zinc than Drained Canned Carrots with Salt.
• 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 Spanish Peanuts contain 22.8 times more Energy, 261.1 times more Fat, 197.2 times more Saturated Fat, 217.6 times more Omega 6, 2.9 times more Carbohydrate, 6.3 times more Fiber and 40.9 times more Protein than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Drained Canned Carrots with Salt as well as Raw Spanish Peanuts provide inadequate amounts of Omega 3 in 100 grams.