Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Toaster pastries, brown-sugar-cinnamon

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Energy	3.15% 91kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	32.7% 31.7g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	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	222% 288g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	149% 108g	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	6.84% 4.96g	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	% 32g	g per day for Men 19-50 years
Sucrose	NA	% 64.7g	g per day for Men 19-50 years
Fiber	19% 7.14g	24% 9.13g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Toaster pastries, brown-sugar-cinnamon	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	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	179% 28.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	177% 2.3mg	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	136% 544μg	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	35% 5.28mg	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	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Calcium	12.3% 123mg	116% 1163mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	43.2% 0.39mg	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	279% 22.3mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	92% 2.1mg	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	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	96% 1433mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	9.97% 369g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Toaster pastries, brown-sugar-cinnamon per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Liquids and Salt versus 14 oz of Toaster pastries, brown-sugar-cinnamon 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 Toaster pastries, brown-sugar-cinnamon:

• 14 oz of Toaster pastries, brown-sugar-cinnamon contain 34.7 times more Vitamin B1, 22.2 times more Vitamin B2, 17.2 times more Vitamin B3, 2.6 times more Vitamin B5, 5.2 times more Vitamin B6, 17.1 times more Vitamin B9 and 1.8 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Toaster pastries, brown-sugar-cinnamon:

• 14 ounces of Canned Carrots with Liquids and Salt have 1.6 times more Potassium and 6.6 times more Water than Toaster pastries, brown-sugar-cinnamon.
• While 14 oz of Toaster pastries, brown-sugar-cinnamon contain 9.5 times more Calcium, 10.8 times more Iron, 2 times more Magnesium, 4.2 times more Phosphorus, 8.8 times more Selenium, 1.5 times more Sodium and 1.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Toaster pastries, brown-sugar-cinnamon contain similar levels of Copper and Manganese 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 Toaster pastries, brown-sugar-cinnamon contain 16.1 times more Energy, 57 times more Fat, 13.5 times more Carbohydrate, 11.1 times more Sugars, 1.3 times more Fiber and 7 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 and Protein