Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	3.15% 91kcal	27.8% 806kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	16.6% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	124% 161g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	12.5% 9.1g	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	19% 7.14g	125% 47.6g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	270% 2433μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	121% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	62.7% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	23.5% 0.31mg	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	7.94% 31.8μg	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.8% 7.94mg	1.76% 1.6mg	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	19.3% 2.9mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	12.3% 123mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	58.7% 0.53mg	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	25.8% 2.06mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	78% 1.8mg	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	11.3% 79.4mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	201% 111μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	136% 2036mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	9.97% 369g	4.93% 183g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids and Salt vs Rye Reduced-calorie Bread:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 1.5 times more Vitamin B6, 5 times more Vitamin C, 2.6 times more Vitamin E and 16.3 times more Vitamin K than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 19.3 times more Vitamin B1, 8.9 times more Vitamin B2, 6 times more Vitamin B3, 2.1 times more Vitamin B5, 7.3 times more Vitamin B9 and more Vitamin B12 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Rye Reduced-calorie Bread:

• Canned Carrots Solids and Liquids with Salt have 1.8 times more Potassium and 2 times more Water than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 2.5 times more Calcium, 1.3 times more Copper, 6 times more Iron, 2.4 times more Magnesium, 3.9 times more Phosphorus, 69.8 times more Selenium, 2.1 times more Sodium and 2.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Rye Reduced-calorie Bread have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Rye Reduced-calorie Bread contains 8.8 times more Energy, 20.7 times more Fat, 14.7 times more Saturated Fat, 5.1 times more Omega 3, 12.7 times more Omega 6, 7.5 times more Carbohydrate, 6.7 times more Fiber and 15.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Rye Reduced-calorie Bread have similar amounts of Sugars per 14 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.