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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cooked Millet	12%	8%	80%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked Millet	Recommended Dietary Allowance
Energy	0.79% 23kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	1.75% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	2.82% 0.48g	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	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	0.18% 0.13g	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	3.42% 1.3g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	6.27% 3.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked Millet	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	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	3.42% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	8.3% 0.11mg	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	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	2.22% 2mg	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	4.87% 0.73mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cooked Millet	Recommended Dietary Allowance
Calcium	3.1% 31mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	18% 0.16mg	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	7.88% 0.63mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	12% 0.27mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	1.82% 62mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	8.27% 0.91mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.93% 71.4g	3700g per day for Men 19-50 years

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

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

• 100 grams of Canned Carrots with Liquids and Salt have more Vitamin A, more Vitamin C, 36.5 times more Vitamin E and 32.7 times more Vitamin K than Cooked Millet.
• While 100 g of Cooked Millet contain 5.6 times more Vitamin B1, 3 times more Vitamin B2, 3.2 times more Vitamin B3 and 2.4 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Millet provide similar amounts of Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 100 grams of Cooked Millet have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Millet 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 Cooked Millet:

• 100 grams of Canned Carrots with Liquids and Salt have 10.3 times more Calcium, 1.7 times more Manganese, 2.8 times more Potassium, 120 times more Sodium and 1.3 times more Water than Cooked Millet.
• While 100 g of Cooked Millet contain 1.6 times more Copper, 4.9 times more Magnesium, 5 times more Phosphorus and 3.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Millet contain similar levels of Iron per 100 grams.
• 100 grams of Cooked Millet lack sufficient amounts of Calcium and Potassium
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Millet 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 18.9 times more Sugars and 1.4 times more Fiber than Cooked Millet.
• While 100 g of Cooked Millet contain 5.2 times more Energy, 8.6 times more Omega 6, 4.4 times more Carbohydrate and 6.1 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 6 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Millet provide inadequate amounts of Omega 3 in 100 grams.