Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Cracked-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cracked-wheat Bread	13%	13%	74%

Macro Nutrients

	Canned Carrots with Salt	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	3.42% 99kcal	35.6% 1032kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	16% 15.5g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	11.4% 3.64g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	151% 196g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	NA	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	15.7% 5.95g	57.4% 22g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cracked-wheat Bread	Recommended Dietary Allowance
Vitamin A	246% 2215μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	118% 1.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	93% 1.2mg	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	8.93% 35.7μg	60.5% 242μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 10.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.6% 2.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	9.92% 99mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	98% 0.88mg	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	31.8% 2.54mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	237% 5.44mg	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	13.6% 95mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	183% 100μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	142% 2135mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	44.7% 4.92mg	11mg per day for Men 19-50 years
Water	9.97% 369g	3.84% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cracked-wheat Bread per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Cracked-wheat Bread:

• 14 ounces of Canned Carrots with Salt have more Vitamin A and more Vitamin C than Cracked-wheat Bread.
• While 14 oz of Cracked-wheat Bread contain 19.9 times more Vitamin B1, 8 times more Vitamin B2, 6.7 times more Vitamin B3, 3.8 times more Vitamin B5, 2.7 times more Vitamin B6 and 6.8 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 14 ounces of Cracked-wheat Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Cracked-wheat Bread have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Cracked-wheat Bread:

• 14 ounces of Canned Carrots with Salt have 2.6 times more Water than Cracked-wheat Bread.
• While 14 oz of Cracked-wheat Bread contain 1.7 times more Calcium, 2.1 times more Copper, 4.4 times more Iron, 6.5 times more Magnesium, 3 times more Manganese, 6.4 times more Phosphorus, 63.3 times more Selenium, 2.2 times more Sodium and 4.8 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cracked-wheat Bread contain similar levels of Potassium per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cracked-wheat Bread contain 10.4 times more Energy, 20.5 times more Fat, 25.4 times more Saturated Fat, 3 times more Omega 3, 8.2 times more Omega 6, 8.9 times more Carbohydrate, 3.7 times more Fiber and 13.6 times more Protein than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein