Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	3.15% 91kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	12% 3.88g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	11.6% 1.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	141% 183g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	18.3% 13.3g	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	4.32% 3.14g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19% 7.14g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	270% 2433μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	169% 2.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	85% 13.6mg	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	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	7.94% 31.8μg	15% 59.5μg	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	8.8% 7.94mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.3% 2.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	12.3% 123mg	63% 631mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	38.4% 0.35mg	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	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	30.4% 0.7mg	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	117% 1750mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	9.97% 369g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids and Salt vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Canned Carrots Solids and Liquids with Salt have 3 times more Vitamin B6 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 26.8 times more Vitamin B1, 18.7 times more Vitamin B2, 8.1 times more Vitamin B3 and 1.9 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Canned Carrots Solids and Liquids with Salt have 2.6 times more Manganese, 2.6 times more Potassium and 2.1 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 5.1 times more Calcium, 6.1 times more Iron, 2.8 times more Phosphorus, 1.8 times more Sodium and 1.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Copper and Magnesium per 14 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 10.4 times more Energy, 31.9 times more Fat, 39.1 times more Saturated Fat, 8.9 times more Omega 6, 8.6 times more Carbohydrate, 1.4 times more Sugars, 2.8 times more Fiber and 6.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread have insufficient amounts of Omega 3, Glucose and Sucrose in 14 oz.