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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	3.15% 91kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	10.4% 3.33g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	25.7% 4.37g	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	130% 169g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	20.3% 14.7g	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	8.87% 6.43g	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	% 3.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19% 7.14g	116% 44g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	94% 53g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Wheat 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	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	18.3% 0.24mg	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	90% 361μg	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	8.8% 7.94mg	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	19.3% 2.9mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	12.3% 123mg	64.7% 647mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	75.4% 0.68mg	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	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	209% 4.8mg	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	84.5% 591mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	219% 121μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	88% 1318mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	9.97% 369g	4.25% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Wheat Reduced-calorie Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Liquids and Salt versus 14 oz of Wheat Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 1.9 times more Vitamin B6, 20 times more Vitamin C, 3 times more Vitamin E and 49 times more Vitamin K than Wheat Reduced-calorie Bread.
• While 14 oz of Wheat Reduced-calorie Bread contain 18.4 times more Vitamin B1, 5.2 times more Vitamin B2, 9 times more Vitamin B3 and 11.4 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 14 ounces of Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Canned Carrots with Liquids and Salt have 2.3 times more Water than Wheat Reduced-calorie Bread.
• While 14 oz of Wheat Reduced-calorie Bread contain 5.3 times more Calcium, 1.7 times more Copper, 5.6 times more Iron, 4.8 times more Magnesium, 2.7 times more Manganese, 7.5 times more Phosphorus, 76 times more Selenium, 1.4 times more Sodium and 4.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Wheat Reduced-calorie Bread contain similar levels of Potassium per 14 ounces.
• 14 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Wheat Reduced-calorie Bread contain 9.4 times more Energy, 20.9 times more Fat, 33.6 times more Saturated Fat, 11 times more Omega 3, 19.6 times more Omega 6, 7.9 times more Carbohydrate, 1.5 times more Sugars, 6.2 times more Fiber and 23 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 14 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein