Comparing Nutrients in 100 grams Canned Carrots with Salt VS Cooked Taro

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cooked Taro	1%	1%	98%

Macro Nutrients

	Canned Carrots with Salt	Cooked Taro	Recommended Dietary Allowance
Energy	0.86% 25kcal	4.9% 142kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.072% 0.023g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.19% 0.032g	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	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	0.68% 0.49g	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	13.4% 5.1g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	0.93% 0.52g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cooked Taro	Recommended Dietary Allowance
Vitamin A	62% 558μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	6.72% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	25.5% 0.33mg	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	4.75% 19μg	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	5.56% 5mg	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	19.5% 2.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cooked Taro	Recommended Dietary Allowance
Calcium	2.5% 25mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	22.3% 0.2mg	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	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	19.5% 0.45mg	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	11% 76mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	14.2% 484mg	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	1% 15mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.72% 63.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cooked Taro per 100 g

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

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Cooked Taro:

• 100 grams of Canned Carrots with Salt have 139.5 times more Vitamin A and 8.2 times more Vitamin K than Cooked Taro.
• While 100 g of Cooked Taro no Salt contain 5.9 times more Vitamin B1, 2.5 times more Vitamin B5, 3 times more Vitamin B6, 2.1 times more Vitamin B9, 1.9 times more Vitamin C and 4 times more Vitamin E than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Taro provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 100 grams of Cooked Taro have insufficient amounts of Vitamin A and Vitamin K
• Both Drained Canned Carrots with Salt as well as Cooked Taro no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Cooked Taro:

• 100 grams of Canned Carrots with Salt have 1.4 times more Calcium, 16.1 times more Sodium and 1.5 times more Water than Cooked Taro.
• While 100 g of Cooked Taro no Salt contain 1.9 times more Copper, 3.8 times more Magnesium, 3.2 times more Phosphorus and 2.7 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Taro contain similar levels of Iron, Manganese and Zinc per 100 grams.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 100 grams of Cooked Taro lack sufficient amounts of Calcium
• Both Drained Canned Carrots with Salt as well as Cooked Taro no Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Carrots with Salt have 5.1 times more Sugars than Cooked Taro.
• While 100 g of Cooked Taro no Salt contain 5.7 times more Energy, 6.2 times more Carbohydrate and 3.4 times more Fiber than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Energy
• Both Drained Canned Carrots with Salt as well as Cooked Taro no Salt provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 grams.