Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Whole Soft Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Whole Soft Wheat Flour	11%	5%	84%

Macro Nutrients

	Canned Carrots with Salt	Whole Soft Wheat Flour	Recommended Dietary Allowance
Energy	3.42% 99kcal	45.4% 1318kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	7.98% 7.74g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	5.33% 1.7g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	NA	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	227% 296g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	5.6% 4.05g	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	137% 52g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Whole Soft 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	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	57.4% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	133% 21.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	58.3% 0.76mg	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	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Whole Soft Wheat Flour	Recommended Dietary Allowance
Calcium	9.92% 99mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	209% 1.9mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	111% 464mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	587% 13.5mg	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	183% 1282mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	46% 1564mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	107% 11.7mg	11mg per day for Men 19-50 years
Water	9.97% 369g	1.33% 49.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Whole Soft Wheat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Whole Soft 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 Whole Soft Wheat Flour:

• 14 ounces of Canned Carrots with Salt have more Vitamin A, more Vitamin C, 1.4 times more Vitamin E and 5.2 times more Vitamin K than Whole Soft Wheat Flour.
• While 14 oz of Soft Wheat Whole Grain Flour contain 16.5 times more Vitamin B1, 6.3 times more Vitamin B2, 9.7 times more Vitamin B3, 7.5 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.1 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 Whole Soft Wheat Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Drained Canned Carrots with Salt as well as Soft Wheat Whole Grain Flour have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Whole Soft Wheat Flour:

• 14 ounces of Canned Carrots with Salt have 80.7 times more Sodium and 7.5 times more Water than Whole Soft Wheat Flour.
• While 14 oz of Soft Wheat Whole Grain Flour contain 1.3 times more Calcium, 4.6 times more Copper, 5.8 times more Iron, 14.6 times more Magnesium, 7.6 times more Manganese, 13.5 times more Phosphorus, 2.2 times more Potassium, 31.8 times more Selenium and 11.4 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 2.4 times more Sugars than Whole Soft Wheat Flour.
• While 14 oz of Soft Wheat Whole Grain Flour contain 13.3 times more Energy, 10.3 times more Fat, 13.4 times more Carbohydrate, 8.7 times more Fiber and 15 times more Protein than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein