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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Millet Flour	11%	10%	79%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Millet Flour	Recommended Dietary Allowance
Energy	0.79% 23kcal	13% 382kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	4.4% 4.25g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	1.68% 0.54g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	15% 2.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.13% 5.37g	57.8% 75g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	2.3% 1.66g	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% 0g	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	% 1.26g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	19% 10.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Millet Flour	Recommended Dietary Allowance
Vitamin A	68% 613μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	37.6% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	28.6% 0.37mg	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	10.5% 42μg	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	2.22% 2mg	0% 0mg	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	4.87% 0.73mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	0.67% 0.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Millet Flour	Recommended Dietary Allowance
Calcium	3.1% 31mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	59.4% 0.54mg	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	49.3% 3.94mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	43.6% 1mg	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	40.7% 285mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	59.5% 32.7μg	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	24% 2.63mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.23% 8.67g	3700g per day for Men 19-50 years

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

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

• 100 grams of Canned Carrots with Liquids and Salt have more Vitamin C, 6.6 times more Vitamin E and 12.3 times more Vitamin K than Millet Flour.
• While 100 g of Millet flour contain 21.7 times more Vitamin B1, 2.7 times more Vitamin B2, 14.3 times more Vitamin B3, 9.1 times more Vitamin B5, 3.3 times more Vitamin B6 and 5.3 times more Vitamin B9 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 Millet Flour have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 100 grams for Canned Carrots with Liquids and Salt vs Millet Flour:

• 100 grams of Canned Carrots with Liquids and Salt have 2.2 times more Calcium, 60 times more Sodium and 10.7 times more Water than Millet Flour.
• While 100 g of Millet flour contain 5.2 times more Copper, 7.6 times more Iron, 13.2 times more Magnesium, 2.2 times more Manganese, 14.3 times more Phosphorus, 1.3 times more Potassium, 81.8 times more Selenium and 9.1 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
• 100 grams of Millet Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Carrots with Liquids and Salt have 1.5 times more Sugars than Millet Flour.
• While 100 g of Millet flour contain 16.6 times more Energy, 30.4 times more Fat, 5.5 times more Omega 3, 45.6 times more Omega 6, 14 times more Carbohydrate, 1.9 times more Fiber and 18.5 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