Comparing Nutrients in 14 ounces Canned Boston Brown Bread VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Boston Brown Bread	10%	7%	83%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Canned Boston Brown Bread	Frozen Carrots	Recommended Dietary Allowance
Energy	26.7% 774kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	12% 2.03g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	24% 31.4g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	26% 19g	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	1.7% 1.23g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	49% 18.7g	34.5% 13g	38g per day for Men 19-50 years
Protein	37% 20.6g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Canned Boston Brown Bread	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	11% 99μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.45mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	29% 0.38mg	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	11% 43.7μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	11% 9.92mg	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	8.47% 1.27mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Boston Brown Bread	Frozen Carrots	Recommended Dietary Allowance
Calcium	27.8% 278mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	32.6% 0.29mg	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	104% 8.33mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	29.5% 0.68mg	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	63.5% 445mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	37% 1262mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	167% 2504mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	5.06% 187g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Boston Brown Bread VS Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Boston Brown Bread versus 14 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Boston Brown Bread vs Frozen Carrots:

• 14 ounces of Canned Boston Brown Bread have 3.1 times more Vitamin B2, 2.4 times more Vitamin B3 and 3 times more Vitamin B5 than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 28.4 times more Vitamin A, 3.1 times more Vitamin B1, more Vitamin C, 1.8 times more Vitamin E and 7 times more Vitamin K than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Frozen Carrots provide similar amounts of Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Canned Boston Brown Bread have insufficient amounts of Vitamin B1 and Vitamin C
• Both Canned Boston Brown Bread as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Boston Brown Bread vs Frozen Carrots:

• 14 ounces of Canned Boston Brown Bread have 1.9 times more Calcium, 4.8 times more Iron, 5.3 times more Magnesium, 6 times more Manganese, 3.4 times more Phosphorus, 1.4 times more Potassium, 31.3 times more Selenium, 9.3 times more Sodium and 1.5 times more Zinc than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 1.9 times more Water than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Frozen Carrots contain similar levels of Copper per 14 ounces.
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Boston Brown Bread have 5.4 times more Energy, 3.1 times more Omega 3, 2.1 times more Omega 6, 5.5 times more Carbohydrate, 1.4 times more Fiber and 6.7 times more Protein than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 2 times more Sugars than Canned Boston Brown Bread.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein