Comparing Nutrients in 14 ounces Potato Bread VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Potato Bread	19%	11%	70%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Potato Bread	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	36.4% 1056kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.4g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	144% 187g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	51.3% 37.2g	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	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	66% 25g	19% 7.14g	38g per day for Men 19-50 years
Protein	88.6% 49.6g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Potato Bread	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.75mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.24mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	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	125% 500μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	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	1.32% 7.94IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.4% 1.87mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Bread	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	74.6% 746mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	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	112% 8.93mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	43.7% 1mg	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	209% 1465mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	84% 2850mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	68.6% 37.7μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	99% 1488mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	3.6% 133g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Bread VS Canned Carrots with Liquids and Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Potato Bread versus 14 oz of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Potato Bread have 9.9 times more Vitamin B1, 3.9 times more Vitamin B2, 3 times more Vitamin B3, 5.9 times more Vitamin B5, 2.1 times more Vitamin B6, 15.8 times more Vitamin B9 and more Vitamin B12 than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 25.5 times more Vitamin A, more Vitamin C, 1.6 times more Vitamin E and 1.4 times more Vitamin K than Potato Bread.
• 14 ounces of Potato Bread have insufficient amounts of Vitamin C
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• Both Potato Bread as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin D in 14 ounces.

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

• 14 ounces of Potato Bread have 6.1 times more Calcium, 4.3 times more Iron, 3.1 times more Magnesium, 18.5 times more Phosphorus, 4.2 times more Potassium, 23.8 times more Selenium, 1.6 times more Sodium and 5 times more Zinc than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 1.8 times more Manganese and 2.8 times more Water than Potato Bread.
• Both Potato Bread and Canned Carrots with Liquids and Salt contain similar levels of Copper per 14 ounces.
• 14 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Potato Bread have 11.6 times more Energy, 22.4 times more Fat, 8.8 times more Carbohydrate, 3.8 times more Sugars, 3.5 times more Fiber and 21.6 times more Protein than Canned Carrots with Liquids and Salt.
• 14 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Potato Bread as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.