Comparing Nutrients in 100 grams Canned Carrots with Liquids and Salt VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	0.79% 23kcal	8.45% 245kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	5.8% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	4.56% 0.78g	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	40.7% 53g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	14.6% 10.6g	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	13.4% 5.1g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	68% 613μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	8.4% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	38.2% 0.5mg	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	17.5% 70μg	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	29% 26mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	3.1% 31mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	56.3% 0.51mg	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	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	7.86% 33mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	51.3% 1.18mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	17.4% 592mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	2.2% 1.2μg	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	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.1% 40.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Roasted European Chestnuts per 100 g

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

• 100 grams of Canned Carrots with Liquids and Salt have 613 times more Vitamin A, 1.5 times more Vitamin E and 1.3 times more Vitamin K than Roasted European Chestnuts.
• While 100 g of Roasted European Chestnuts contain 12.8 times more Vitamin B1, 6.5 times more Vitamin B2, 3.2 times more Vitamin B3, 4 times more Vitamin B5, 4.4 times more Vitamin B6, 8.8 times more Vitamin B9 and 13 times more Vitamin C 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 Roasted European Chestnuts have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids with Salt as well as Roasted European Chestnuts 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 Roasted European Chestnuts:

• 100 grams of Canned Carrots with Liquids and Salt have 120 times more Sodium and 2.3 times more Water than Roasted European Chestnuts.
• While 100 g of Roasted European Chestnuts contain 4.9 times more Copper, 1.8 times more Iron, 3.7 times more Magnesium, 2.6 times more Manganese, 5.4 times more Phosphorus, 3.4 times more Potassium, 3 times more Selenium and 2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Roasted European Chestnuts contain similar levels of Calcium per 100 grams.
• 100 grams of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Roasted European Chestnuts contain 10.7 times more Energy, 15.7 times more Fat, 11.6 times more Omega 3, 13.9 times more Omega 6, 9.9 times more Carbohydrate, 4.3 times more Sugars, 2.8 times more Fiber and 5.5 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