Comparing Nutrients in 100 grams Canned Carrots with Liquids and Salt VS Bay Leaf Spices

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Bay Leaf Spices	8%	19%	73%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Bay Leaf Spices	Recommended Dietary Allowance
Energy	0.79% 23kcal	10.8% 313kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	8.6% 8.36g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	7.13% 2.28g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	7.3% 1.24g	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	57.7% 75g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	NA	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	69.2% 26.3g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Bay Leaf Spices	Recommended Dietary Allowance
Vitamin A	68% 613μg	34.3% 309μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	0.75% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	12.5% 2mg	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	134% 1.74mg	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	45% 180μg	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	51.7% 46.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Bay Leaf Spices	Recommended Dietary Allowance
Calcium	3.1% 31mg	83.4% 834mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	46.2% 0.42mg	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	538% 43mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	355% 8.17mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	15.6% 529mg	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	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Carrots with Liquids and Salt vs Bay Leaf Spices:

• Canned Carrots Solids and Liquids with Salt have 2 times more Vitamin A and 2.1 times more Vitamin B1 than Bay Leaf Spices.
• While Bay Leaf Spices contain 15.6 times more Vitamin B2, 4.8 times more Vitamin B3, 15.5 times more Vitamin B6, 22.5 times more Vitamin B9 and 23.3 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Bay Leaf Spices 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 Bay Leaf Spices:

• Canned Carrots Solids and Liquids with Salt have 10.4 times more Sodium and 17.1 times more Water than Bay Leaf Spices.
• While Bay Leaf Spices contain 26.9 times more Calcium, 4 times more Copper, 82.7 times more Iron, 13.3 times more Magnesium, 18.1 times more Manganese, 5.7 times more Phosphorus, 3.1 times more Potassium, 7 times more Selenium and 12.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 100 grams:

• Bay Leaf Spices contain 13.6 times more Energy, 59.7 times more Fat, 91.2 times more Saturated Fat, 131.3 times more Omega 3, 22.1 times more Omega 6, 14 times more Carbohydrate, 14.6 times more Fiber and 13.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Bay Leaf Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.