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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Dried Shallots	13%	1%	86%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Dried Shallots	Recommended Dietary Allowance
Energy	0.79% 23kcal	12% 348kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	1.1% 0.19g	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	62% 80.7g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	52.6% 38g	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	41.3% 15.7g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Dried Shallots	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	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	129% 1.68mg	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	29% 116μg	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	43.3% 39mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	3.25% 3.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Dried Shallots	Recommended Dietary Allowance
Calcium	3.1% 31mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	47.2% 0.43mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	24.8% 104mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	61.6% 1.4mg	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	42.3% 296mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	48.5% 1650mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.054% 2g	3700g per day for Men 19-50 years

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

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

• 100 grams of Canned Carrots with Liquids and Salt have 613 times more Vitamin A, 4.1 times more Vitamin E and 2.5 times more Vitamin K than Dried Shallots.
• While 100 g of Freeze-dried Shallots contain 15.8 times more Vitamin B1, 3.7 times more Vitamin B2, 2.4 times more Vitamin B3, 10.1 times more Vitamin B5, 15 times more Vitamin B6, 14.5 times more Vitamin B9 and 19.5 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 Dried Shallots have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Freeze-dried Shallots 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 Dried Shallots:

• 100 grams of Canned Carrots with Liquids and Salt have 4.1 times more Sodium and 46.5 times more Water than Dried Shallots.
• While 100 g of Freeze-dried Shallots contain 5.9 times more Calcium, 4.1 times more Copper, 11.5 times more Iron, 11.6 times more Magnesium, 3.1 times more Manganese, 14.8 times more Phosphorus, 9.5 times more Potassium, 14.3 times more Selenium and 6.7 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

Comparison of macro-nutrients per 100 grams:

• 100 g of Freeze-dried Shallots contain 15.1 times more Energy, 15 times more Carbohydrate, 15.5 times more Sugars, 8.7 times more Fiber and 21.2 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 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Freeze-dried Shallots provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.