Comparing Nutrients in 100 grams Canned Carrots with Liquids and Salt VS Raw Amaranth

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Raw Amaranth	14%	17%	69%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Raw Amaranth	Recommended Dietary Allowance
Energy	0.79% 23kcal	12.8% 371kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	7.24% 7g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	16% 2.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.13% 5.37g	50% 65.3g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	2.33% 1.7g	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	0.014% 0.01g	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	% 0.27g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	24.2% 13.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Raw Amaranth	Recommended Dietary Allowance
Vitamin A	68% 613μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	5.77% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	45.5% 0.59mg	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% 8μg	20.5% 82μg	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	2.22% 2mg	4.67% 4.2mg	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	4.87% 0.73mg	7.93% 1.2mg	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 Liquids and Salt	Raw Amaranth	Recommended Dietary Allowance
Calcium	3.1% 31mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	58.3% 0.53mg	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	6.5% 0.52mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	59% 248mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	145% 3.33mg	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	2.86% 20mg	79.6% 557mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	26% 2.87mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Raw Amaranth per 100 g

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

Lets compare vitamin content per 100 grams of Canned Carrots with Liquids and Salt vs Raw Amaranth:

• 100 grams of Canned Carrots with Liquids and Salt have more Vitamin A and more Vitamin K than Raw Amaranth.
• While 100 g of Uncooked Amaranth Grain contain 6.1 times more Vitamin B1, 7.4 times more Vitamin B2, 2.2 times more Vitamin B3, 10.5 times more Vitamin B5, 5.3 times more Vitamin B6, 10.3 times more Vitamin B9, 2.1 times more Vitamin C and 1.6 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• 100 grams of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 100 grams of Raw Amaranth have insufficient amounts of Vitamin A and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Uncooked Amaranth Grain have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Liquids and Salt vs Raw Amaranth:

• 100 grams of Canned Carrots with Liquids and Salt have 60 times more Sodium and 8.2 times more Water than Raw Amaranth.
• While 100 g of Uncooked Amaranth Grain contain 5.1 times more Calcium, 5.1 times more Copper, 14.6 times more Iron, 27.6 times more Magnesium, 7.4 times more Manganese, 27.9 times more Phosphorus, 2.9 times more Potassium, 46.8 times more Selenium and 9.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 100 grams of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Carrots with Liquids and Salt have 1.5 times more Sugars than Raw Amaranth.
• While 100 g of Uncooked Amaranth Grain contain 16.1 times more Energy, 50.1 times more Fat, 58.4 times more Saturated Fat, 5.3 times more Omega 3, 48.9 times more Omega 6, 12.2 times more Carbohydrate, 3.7 times more Fiber and 23.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 100 grams of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein