Comparing Nutrients in 14 ounces Bread, white, commercially prepared (includes soft bread crumbs) VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Bread, white, commercially prepared (includes soft bread crumbs)	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	13.6% 13.2g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	8.66% 2.77g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	33.3% 5.66g	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	151% 196g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	31% 22.5g	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	13.3% 9.64g	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	% 6.23g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	19% 7.14g	38g per day for Men 19-50 years
Protein	62.7% 35g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared (includes soft bread crumbs)	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	176% 2.1mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	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	110% 441μg	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	5.82% 0.87mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared (includes soft bread crumbs)	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	57% 572mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	45.4% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	4.85% 194μg	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	179% 14.3mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	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	55.6% 389mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	159% 87.3μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	130% 1945mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	3.9% 145g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared (includes soft bread crumbs) VS Canned Carrots with Liquids and Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Bread, white, commercially prepared (includes soft bread crumbs) 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 Bread, white, commercially prepared (includes soft bread crumbs) vs Canned Carrots with Liquids and Salt:

• 14 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have 28.1 times more Vitamin B1, 9 times more Vitamin B2, 11.4 times more Vitamin B3, 3.9 times more Vitamin B5 and 13.9 times more Vitamin B9 than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C, 3.3 times more Vitamin E and 49 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• 14 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Bread, white, commercially prepared (includes soft bread crumbs) as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Bread, white, commercially prepared (includes soft bread crumbs) vs Canned Carrots with Liquids and Salt:

• 14 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have 4.6 times more Calcium, 6.9 times more Iron, 2.6 times more Magnesium, 4.9 times more Phosphorus, 55 times more Selenium, 2 times more Sodium and 2.6 times more Zinc than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 1.4 times more Potassium and 2.6 times more Water than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Canned Carrots with Liquids and Salt contain similar levels of Copper and Manganese 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 Bread, white, commercially prepared (includes soft bread crumbs) have 11.6 times more Energy, 23.8 times more Fat, 27.9 times more Saturated Fat, 20.8 times more Omega 3, 25.4 times more Omega 6, 9.2 times more Carbohydrate, 2.3 times more Sugars, 1.5 times more Fiber and 15.3 times more Protein than Canned Carrots with Liquids and Salt.
• 14 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein