Comparing Nutrients in 100 calories Italian Bread VS Canned Carrots with Liquids and Salt

Weight per 100 calories

• Italian Bread: 38.6g
• Canned Carrots with Liquids and Salt: 435g

Italian Bread has 11.3 times more energy per 100g than Canned Carrots with Liquids and Salt. It has high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 100 calories - Italian Bread or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Italian Bread	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	18% 23.3g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	14.8% 10.7g	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	0.5% 0.36g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.13% 0.81g	20.6% 7.83g	38g per day for Men 19-50 years
Protein	6.54% 3.66g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	296% 2665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.53% 0.12mg	9.03% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.1% 0.04mg	37.5% 0.49mg	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	9.85% 39.4μg	8.7% 34.8μg	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	0% 0mg	9.66% 8.7mg	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	0.75% 0.11mg	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.97% 1.16μg	35.5% 42.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.05% 40.5mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	5.2% 0.047mg	49.8% 0.45mg	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	16.7% 1.33mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	8.24% 0.19mg	85% 1.96mg	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	5.24% 36.7mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	1.4% 48mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	12% 6.64μg	3.16% 1.74μg	55μg per day for Men 19-50 years
Sodium	16% 239mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	2.77% 0.31mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	11% 404g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Italian Bread vs Canned Carrots with Liquids and Salt:

• Italian Bread has 2.7 times more Vitamin B1 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 4.2 times more Vitamin B5, 12.1 times more Vitamin B6, more Vitamin C, 28.3 times more Vitamin E and 36.8 times more Vitamin K than Italian Bread.
• Both Italian Bread and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 100 kcal.
• Both Italian Bread as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Italian Bread vs Canned Carrots with Liquids and Salt:

• Italian Bread has 3.8 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.3 times more Calcium, 9.6 times more Copper, 1.7 times more Iron, 3.9 times more Magnesium, 10.3 times more Manganese, 2.4 times more Phosphorus, 15.7 times more Potassium, 4.4 times more Sodium, 4.1 times more Zinc and 27.9 times more Water than Italian Bread.

Comparison of macro-nutrients per 100 calories:

• Italian Bread has 1.7 times more Fat, 1.5 times more Omega 3, 1.9 times more Omega 6 and 1.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Carbohydrate, 5.9 times more Sugars and 9.7 times more Fiber than Italian Bread.
• Both Italian Bread and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 100 kcal.
• Both Italian Bread as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.