Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Toasted Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Canned Carrots with Salt	Toasted Rye Bread	Recommended Dietary Allowance
Energy	3.42% 99kcal	39% 1127kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	8.53% 2.73g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	19% 3.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	162% 211g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	23% 16.8g	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	67% 25.4g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	66.6% 37.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Toasted Rye 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	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	22.6% 0.29mg	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	102% 409μg	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	0.88% 0.79mg	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	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	9.92% 99mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	90% 0.81mg	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	154% 12.3mg	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	156% 3.6mg	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	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	245% 135μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	176% 2635mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	9.97% 369g	3.33% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Toasted Rye Bread:

• Drained Canned Carrots with Salt have more Vitamin A, 1.5 times more Vitamin B6, 13.5 times more Vitamin C, 2 times more Vitamin E and 7.5 times more Vitamin K than Toasted Rye Bread.
• While Toasted Rye Bread contains 21.2 times more Vitamin B1, 11.1 times more Vitamin B2, 6.8 times more Vitamin B3, 2.3 times more Vitamin B5 and 11.4 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Toasted Rye Bread have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Toasted Rye Bread:

• Drained Canned Carrots with Salt have 3 times more Water than Toasted Rye Bread.
• While Toasted Rye Bread contains 3.2 times more Calcium, 2 times more Copper, 4.8 times more Iron, 5.4 times more Magnesium, 2 times more Manganese, 5.8 times more Phosphorus, 85 times more Selenium, 2.7 times more Sodium and 4.8 times more Zinc than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Toasted Rye Bread have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toasted Rye Bread contains 11.4 times more Energy, 18.9 times more Fat, 19.1 times more Saturated Fat, 6 times more Omega 3, 10.3 times more Omega 6, 9.6 times more Carbohydrate, 1.7 times more Sugars, 4.3 times more Fiber and 14.7 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Toasted Rye Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.