Comparing Nutrients in 100 grams Canned Carrots with Salt VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Canned Carrots with Salt	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	0.86% 25kcal	19.2% 557kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	49% 47.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	30.6% 9.78g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	165% 28g	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	11.8% 15.3g	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	NA	38g per day for Men 19-50 years
Protein	1.14% 0.64g	50.6% 28.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Watermelon Seed Kernels	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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	22% 3.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	6.85% 0.089mg	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	14.5% 58μg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	2.5% 25mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	76.2% 0.69mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	123% 515mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	70% 1.6mg	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	108% 755mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	19% 648mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	16% 242mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	93% 10.2mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.14% 5.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Watermelon Seed Kernels per 100 g

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

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Watermelon Seed Kernels:

• 100 grams of Canned Carrots with Salt have more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Watermelon Seed Kernels.
• While 100 g of Dried Watermelon Seed Kernels contain 10.6 times more Vitamin B1, 4.8 times more Vitamin B2, 6.4 times more Vitamin B3, 2.6 times more Vitamin B5 and 6.4 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 Watermelon Seed Kernels have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Watermelon Seed Kernels:

• 100 grams of Canned Carrots with Salt have 2.4 times more Sodium and 18.4 times more Water than Watermelon Seed Kernels.
• While 100 g of Dried Watermelon Seed Kernels contain 2.2 times more Calcium, 6.6 times more Copper, 11.4 times more Iron, 64.4 times more Magnesium, 3.6 times more Manganese, 31.5 times more Phosphorus, 3.6 times more Potassium and 39.4 times more Zinc than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 100 grams:

• 100 g of Dried Watermelon Seed Kernels contain 22.3 times more Energy, 249.3 times more Fat, 271.6 times more Saturated Fat, 355.6 times more Omega 6, 2.8 times more Carbohydrate and 44.3 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