Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Enriched Bleached 9% Protein White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Enriched Bleached 9% Protein White Wheat Flour	10%	4%	86%

Macro Nutrients

	Canned Carrots with Salt	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Energy	3.42% 99kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	5.85% 5.68g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	13.7% 2.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	236% 307g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	2.96% 2.14g	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	0.16% 0.12g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 1.03g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	NA	38g per day for Men 19-50 years
Protein	4.54% 2.54g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Enriched Bleached 9% Protein White Wheat Flour	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	243% 2.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	148% 23.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	11.3% 0.15mg	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	169% 675μg	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% 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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Calcium	9.92% 99mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	72.8% 0.65mg	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	251% 20mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	108% 2.5mg	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	48% 337mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	82.3% 45.2μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	9.97% 369g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Enriched Bleached 9% Protein White Wheat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Enriched Bleached 9% Protein White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Enriched Bleached 9% Protein White Wheat Flour:

• 14 ounces of Canned Carrots with Salt have more Vitamin A, 3 times more Vitamin B6, more Vitamin C, 14.8 times more Vitamin E and 32.7 times more Vitamin K than Enriched Bleached 9% Protein White Wheat Flour.
• While 14 oz of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 40.9 times more Vitamin B1, 14.8 times more Vitamin B2, 10.8 times more Vitamin B3, 1.4 times more Vitamin B5 and 18.9 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 Enriched Bleached 9% Protein White Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Enriched Bleached 9% Protein White Wheat Flour:

• 14 ounces of Canned Carrots with Salt have 1.3 times more Calcium, 1.4 times more Potassium, 121 times more Sodium and 7.8 times more Water than Enriched Bleached 9% Protein White Wheat Flour.
• While 14 oz of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 1.6 times more Copper, 7.9 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese, 3.5 times more Phosphorus, 28.5 times more Selenium and 3.6 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 ounces of Canned Carrots with Salt have 4.6 times more Sugars than Enriched Bleached 9% Protein White Wheat Flour.
• While 14 oz of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 14.7 times more Energy, 7.4 times more Omega 6, 14 times more Carbohydrate and 13.9 times more Protein than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Drained Canned Carrots with Salt as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in 14 ounces.