Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	Canned Carrots with Salt	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	3.42% 99kcal	54% 1568kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	15% 4.77g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	43.8% 7.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	220% 286g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	34% 24.6g	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	13.5% 9.76g	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	% 7.22g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	47% 18g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Dry Bread Crumbs	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	320% 3.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	165% 26.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	37% 0.48mg	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	106% 425μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	58% 1.4μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.6% 2.94mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	9.92% 99mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	112% 1mg	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	240% 19mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	159% 3.65mg	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	94% 655mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	182% 100μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	194% 2905mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.7% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Dry Bread Crumbs per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Dry Bread Crumbs :

• 14 ounces of Canned Carrots with Salt have more Vitamin A, more Vitamin C, 9.3 times more Vitamin E and 1.5 times more Vitamin K than Dry Bread Crumbs .
• While 14 oz of Plain Grated Dry Bread Crumbs contain 53.7 times more Vitamin B1, 13.4 times more Vitamin B2, 12 times more Vitamin B3, 4.1 times more Vitamin B5, 11.9 times more Vitamin B9 and more Vitamin B12 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Dry Bread Crumbs provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• 14 ounces of Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Drained Canned Carrots with Salt as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Dry Bread Crumbs :

• 14 ounces of Canned Carrots with Salt have 14.3 times more Water than Dry Bread Crumbs .
• While 14 oz of Plain Grated Dry Bread Crumbs contain 7.3 times more Calcium, 2.5 times more Copper, 7.5 times more Iron, 5.4 times more Magnesium, 2 times more Manganese, 6.9 times more Phosphorus, 63 times more Selenium, 3 times more Sodium and 5.6 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Dry Bread Crumbs 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 Plain Grated Dry Bread Crumbs contain 15.8 times more Energy, 27.9 times more Fat, 33.4 times more Saturated Fat, 16.9 times more Omega 3, 23.7 times more Omega 6, 13 times more Carbohydrate, 2.5 times more Sugars, 3 times more Fiber and 20.9 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