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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked Quinoa	Recommended Dietary Allowance
Energy	0.79% 23kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	1.98% 1.92g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	5.73% 0.97g	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	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	1.2% 0.87g	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	7.37% 2.8g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked Quinoa	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	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	2.58% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	9.46% 0.12mg	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	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	4.2% 0.63mg	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	Cooked Quinoa	Recommended Dietary Allowance
Calcium	3.1% 31mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	21.3% 0.19mg	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	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	15.2% 64mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	27.4% 0.63mg	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	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	5.06% 172mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.94% 71.6g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, more Vitamin C and more Vitamin K than Cooked Quinoa.
• While Cooked Quinoa contains 5.6 times more Vitamin B1, 4.1 times more Vitamin B2 and 5.3 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Cooked Quinoa have similar amounts of Vitamin B3, Vitamin B6 and Vitamin E per 100 g.
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Quinoa have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Carrots with Liquids and Salt vs Cooked Quinoa:

• Canned Carrots Solids and Liquids with Salt have 1.8 times more Calcium, 34.3 times more Sodium and 1.3 times more Water than Cooked Quinoa.
• While Cooked Quinoa contains 1.9 times more Copper, 2.9 times more Iron, 7.1 times more Magnesium, 1.4 times more Manganese, 7.6 times more Phosphorus, 7 times more Selenium and 3.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Cooked Quinoa have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Carrots Solids and Liquids with Salt have 2.8 times more Sugars than Cooked Quinoa.
• While Cooked Quinoa contains 5.2 times more Energy, 13.7 times more Fat, 10.6 times more Omega 3, 17.4 times more Omega 6, 4 times more Carbohydrate, 1.6 times more Fiber and 7.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Quinoa have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.