Comparing Nutrients in 100 grams Canned Carrots with Salt VS Raw Quinoa

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	Canned Carrots with Salt	Raw Quinoa	Recommended Dietary Allowance
Energy	0.86% 25kcal	12.7% 368kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	17.5% 2.98g	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	49.4% 64g	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	18.4% 7g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	25.2% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	62% 558μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	9.5% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	37.5% 0.49mg	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	46% 184μg	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	NA	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	16.3% 2.44mg	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	Raw Quinoa	Recommended Dietary Allowance
Calcium	2.5% 25mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	65.6% 0.59mg	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	57% 4.57mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	47% 197mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	88.4% 2.03mg	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	65.3% 457mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	16.6% 563mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Raw Quinoa per 100 g

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

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Raw Quinoa:

• 100 grams of Canned Carrots with Salt have 558 times more Vitamin A and more Vitamin K than Raw Quinoa.
• While 100 g of Raw Quinoa contain 20 times more Vitamin B1, 10.6 times more Vitamin B2, 2.8 times more Vitamin B3, 5.7 times more Vitamin B5, 4.3 times more Vitamin B6, 20.4 times more Vitamin B9 and 3.3 times more Vitamin E than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 100 grams of Raw Quinoa have insufficient amounts of Vitamin A and Vitamin K
• Both Drained Canned Carrots with Salt as well as Raw Quinoa have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Raw Quinoa:

• 100 grams of Canned Carrots with Salt have 48.4 times more Sodium and 7 times more Water than Raw Quinoa.
• While 100 g of Raw Quinoa contain 1.9 times more Calcium, 5.7 times more Copper, 7.1 times more Iron, 24.6 times more Magnesium, 4.5 times more Manganese, 19 times more Phosphorus, 3.1 times more Potassium, 21.3 times more Selenium and 11.9 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 Quinoa contain 14.7 times more Energy, 31.9 times more Fat, 19.6 times more Saturated Fat, 23.6 times more Omega 3, 37.7 times more Omega 6, 11.6 times more Carbohydrate, 4.7 times more Fiber and 22.1 times more Protein than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein