Comparing Nutrients in 100 grams Canned Carrots with Salt VS Tostada shells, corn

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Tostada shells, corn	5%	43%	52%

Macro Nutrients

	Canned Carrots with Salt	Tostada shells, corn	Recommended Dietary Allowance
Energy	0.86% 25kcal	16.3% 474kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	24% 23.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	22% 7g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	7.75% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	47.2% 8.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.26% 5.54g	49.6% 64.4g	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	15.3% 5.8g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Tostada shells, corn	Recommended Dietary Allowance
Vitamin A	62% 558μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	29.4% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	7.23% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	3.82% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	28% 0.36mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	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	Tostada shells, corn	Recommended Dietary Allowance
Calcium	2.5% 25mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	16.4% 0.15mg	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	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	15.8% 0.36mg	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	29% 203mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	43.8% 657mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.09% 3.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Tostada shells, corn per 100 g

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

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Tostada shells, corn:

• 100 g of Tostada shells, corn contain 19.6 times more Vitamin B1, 3.1 times more Vitamin B2, 2.8 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.2 times more Vitamin B6 than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1

Comparing minerals per 100 grams for Canned Carrots with Salt vs Tostada shells, corn:

• 100 grams of Canned Carrots with Salt have 1.2 times more Manganese and 28 times more Water than Tostada shells, corn.
• While 100 g of Tostada shells, corn contain 3 times more Calcium, 1.4 times more Copper, 2.4 times more Iron, 9.5 times more Magnesium, 8.5 times more Phosphorus, 1.3 times more Potassium, 5.5 times more Selenium, 2.7 times more Sodium and 4.7 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 Tostada shells, corn contain 19 times more Energy, 123.1 times more Fat, 194.8 times more Saturated Fat, 11.3 times more Omega 3, 101.6 times more Omega 6, 11.6 times more Carbohydrate, 3.9 times more Fiber and 9.6 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