Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Canned Carrots with Salt	Multi-grain Bread	Recommended Dietary Allowance
Energy	3.42% 99kcal	36.3% 1052kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	17.3% 16.8g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	11% 3.46g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	51% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	39% 6.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	132% 172g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	35% 25.4g	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	13.4% 9.72g	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	% 6.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	77.3% 29.4g	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	Multi-grain 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	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	26.7% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	80.3% 1.04mg	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	74.4% 298μg	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	12% 10.7mg	0.44% 0.4mg	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	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Multi-grain Bread	Recommended Dietary Allowance
Calcium	9.92% 99mg	41% 409mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	124% 1.1mg	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	124% 9.92mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	349% 8.04mg	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	129% 905mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	237% 131μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	101% 1512mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	61.3% 6.75mg	11mg per day for Men 19-50 years
Water	9.97% 369g	3.96% 147g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Multi-grain Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Multi-grain 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 Multi-grain Bread:

• 14 ounces of Canned Carrots with Salt have more Vitamin A, 27 times more Vitamin C, 2 times more Vitamin E and 7 times more Vitamin K than Multi-grain Bread.
• While 14 oz of Multi-grain Bread contain 15.5 times more Vitamin B1, 4.4 times more Vitamin B2, 7.3 times more Vitamin B3, 2.5 times more Vitamin B5, 2.3 times more Vitamin B6 and 8.3 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 Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Drained Canned Carrots with Salt as well as Multi-grain Bread have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Multi-grain Bread:

• 14 ounces of Canned Carrots with Salt have 2.5 times more Water than Multi-grain Bread.
• While 14 oz of Multi-grain Bread contain 4.1 times more Calcium, 2.7 times more Copper, 3.9 times more Iron, 9.8 times more Magnesium, 4.5 times more Manganese, 9.5 times more Phosphorus, 1.3 times more Potassium, 82.3 times more Selenium, 1.6 times more Sodium and 6.5 times more Zinc than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Multi-grain Bread contain 10.6 times more Energy, 22.3 times more Fat, 24.2 times more Saturated Fat, 18.6 times more Omega 3, 21.1 times more Omega 6, 7.8 times more Carbohydrate, 2.6 times more Sugars, 4.9 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