Comparing Nutrients in 14 ounces Italian Bread VS 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	35.4% 1028kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	6.75% 2.16g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.66g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 191g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	13.5% 9.76g	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	5.1% 3.7g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	19% 7.14g	38g per day for Men 19-50 years
Protein	67.3% 37.7g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	192% 2.3mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	34% 0.44mg	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	101% 405μg	7.94% 31.8μg	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	8.8% 7.94mg	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	7.67% 1.15mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	41.7% 417mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	45.4% 0.41mg	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	171% 13.7mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	77.7% 1.8mg	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	54% 377mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	164% 2453mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.03% 149g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Italian Bread vs Canned Carrots with Liquids and Salt:

• Italian Bread has 30.6 times more Vitamin B1, 11.9 times more Vitamin B2, 10.8 times more Vitamin B3, 2.7 times more Vitamin B5 and 12.8 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, more Vitamin C, 2.5 times more Vitamin E and 3.3 times more Vitamin K than Italian Bread.
• Both Italian Bread and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B6 per 14 oz.
• Both Italian Bread as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Italian Bread vs Canned Carrots with Liquids and Salt:

• Italian Bread has 3.4 times more Calcium, 6.6 times more Iron, 2.9 times more Magnesium, 4.8 times more Phosphorus, 43 times more Selenium, 2.6 times more Sodium and 2.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Potassium and 2.5 times more Water than Italian Bread.
• Both Italian Bread and Canned Carrots Solids and Liquids with Salt have similar amounts of Copper and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Italian Bread has 11.3 times more Energy, 19.5 times more Fat, 21.8 times more Saturated Fat, 17 times more Omega 3, 20.9 times more Omega 6, 9 times more Carbohydrate, 1.9 times more Sugars and 16.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Italian Bread and Canned Carrots Solids and Liquids with Salt have similar amounts of Fiber per 14 oz.
• Both Italian Bread as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.