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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Tamari	64%	1%	35%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Tamari	Recommended Dietary Allowance
Energy	0.79% 23kcal	2.07% 60kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.23% 0.039g	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	4.3% 5.57g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	2.34% 1.7g	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	2.1% 0.8g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Tamari	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	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	24.7% 3.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	7.52% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	15.4% 0.2mg	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	4.5% 18μg	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% 0mg	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	Tamari	Recommended Dietary Allowance
Calcium	3.1% 31mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	15% 0.14mg	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	29.8% 2.38mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	21.7% 0.5mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	372% 5586mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	3.9% 0.43mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.8% 66g	3700g per day for Men 19-50 years

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

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

• 100 grams of Canned Carrots with Liquids and Salt have more Vitamin A, more Vitamin C, more Vitamin E and more Vitamin K than Tamari.
• While 100 g of Soy sauce made from soy (tamari) contain 3.1 times more Vitamin B1, 5.6 times more Vitamin B2, 9.4 times more Vitamin B3, 2.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.3 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 Tamari have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Soy sauce made from soy (tamari) 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 Tamari:

• 100 grams of Canned Carrots with Liquids and Salt have 1.6 times more Calcium and 1.4 times more Water than Tamari.
• While 100 g of Soy sauce made from soy (tamari) contain 1.3 times more Copper, 4.6 times more Iron, 4.4 times more Magnesium, 6.5 times more Phosphorus, 23.3 times more Sodium and 1.5 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Tamari contain similar levels of Manganese and Potassium per 100 grams.
• Both Canned Carrots Solids and Liquids with Salt as well as Soy sauce made from soy (tamari) 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 1.4 times more Sugars and 2.3 times more Fiber than Tamari.
• While 100 g of Soy sauce made from soy (tamari) contain 2.6 times more Energy and 18.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Tamari offer comparable quantities of Carbohydrate per 100 grams.
• 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 Soy sauce made from soy (tamari) provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.