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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Dried Parsley Spices	Recommended Dietary Allowance
Energy	0.79% 23kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	5.65% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	117% 1.88g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	7.34% 1.25g	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	39% 50.6g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	10% 7.27g	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	0.58% 0.42g	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	% 2.76g	g per day for Men 19-50 years
Sucrose	NA	% 4.1g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	70.3% 26.7g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	47.6% 26.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	68% 613μg	10.8% 97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	62% 9.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	69.2% 0.9mg	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	139% 125mg	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	59.7% 8.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	1133% 1360μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	3.1% 31mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	86.7% 0.78mg	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	276% 22mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	427% 9.8mg	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	62.3% 436mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	79% 2683mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	30% 452mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	49.5% 5.44mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.16% 5.9g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have 6.3 times more Vitamin A than Dried Parsley Spices.
• While Dried Parsley Spices contain 10.3 times more Vitamin B1, 88.3 times more Vitamin B2, 23.6 times more Vitamin B3, 7.6 times more Vitamin B5, 8 times more Vitamin B6, 22.5 times more Vitamin B9, 62.5 times more Vitamin C, 12.3 times more Vitamin E and 138.7 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Dried Parsley 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 Dried Parsley Spices:

• Canned Carrots Solids and Liquids with Salt have 15.8 times more Water than Dried Parsley Spices.
• While Dried Parsley Spices contain 36.8 times more Calcium, 7.6 times more Copper, 42.4 times more Iron, 44.4 times more Magnesium, 21.8 times more Manganese, 21.8 times more Phosphorus, 15.5 times more Potassium, 35.3 times more Selenium, 1.9 times more Sodium and 18.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 100 grams:

• Dried Parsley Spices contain 12.7 times more Energy, 39.1 times more Fat, 55.1 times more Saturated Fat, 234.5 times more Omega 3, 22.3 times more Omega 6, 9.4 times more Carbohydrate, 3 times more Sugars, 14.8 times more Fiber and 45.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Dried Parsley Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.