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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cornsalad	31%	14%	55%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cornsalad	Recommended Dietary Allowance
Energy	0.79% 23kcal	0.72% 21kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	NA	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	NA	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	2.77% 3.6g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	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	4.74% 1.8g	NA	38g per day for Men 19-50 years
Protein	1.04% 0.58g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cornsalad	Recommended Dietary Allowance
Vitamin A	68% 613μg	39.4% 355μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	0.84% 0.042mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	21% 0.27mg	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	3.5% 14μg	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	42.4% 38.2mg	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	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 Liquids and Salt	Cornsalad	Recommended Dietary Allowance
Calcium	3.1% 31mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	15% 0.13mg	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	27.3% 2.18mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	15.6% 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	2.86% 20mg	7.57% 53mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	13.5% 459mg	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% 240mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.5% 93g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Canned Carrots with Liquids and Salt versus 100 g of Cornsalad 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 Cornsalad:

• 100 grams of Canned Carrots with Liquids and Salt have 1.7 times more Vitamin A and 3.3 times more Vitamin B5 than Cornsalad.
• While 100 g of Raw Cornsalad contain 3.7 times more Vitamin B1, 3.2 times more Vitamin B2, 2.4 times more Vitamin B6, 1.8 times more Vitamin B9 and 19.1 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cornsalad provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 100 grams of Cornsalad have insufficient amounts of Vitamin B5
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Cornsalad 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 Cornsalad:

• 100 grams of Canned Carrots with Liquids and Salt have 1.3 times more Manganese and 60 times more Sodium than Cornsalad.
• While 100 g of Raw Cornsalad contain 1.3 times more Copper, 4.2 times more Iron, 1.4 times more Magnesium, 2.7 times more Phosphorus, 2.7 times more Potassium and 2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cornsalad contain similar levels of Calcium and Water per 100 grams.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Cornsalad lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Carrots with Liquids and Salt have 1.5 times more Carbohydrate than Cornsalad.
• While 100 g of Raw Cornsalad contain 3.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 100 grams of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Cornsalad provide inadequate amounts of Energy in 100 grams.