Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Tortillas, ready-to-bake or -fry, flour, refrigerated

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Energy	3.15% 91kcal	42% 1214kcal	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	36.3% 11.6g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	56% 0.9g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	48% 8.2g	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	151% 196g	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	1.53% 1.1g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	19% 7.14g	36.6% 14g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Tortillas, ready-to-bake or -fry, flour, refrigerated	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	166% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	110% 17.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	44.6% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	18% 0.23mg	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	93% 373μg	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% 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	19.3% 2.9mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	24% 28.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Calcium	12.3% 123mg	58% 579mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	46% 0.41mg	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	180% 14.4mg	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	93% 2.14mg	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	117% 818mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	161% 88.5μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	195% 2921mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	9.97% 369g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Tortillas, ready-to-bake or -fry, flour, refrigerated per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Liquids and Salt versus 14 oz of Tortillas, ready-to-bake or -fry, flour, refrigerated 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 Tortillas, ready-to-bake or -fry, flour, refrigerated:

• 14 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 1.9 times more Vitamin B6, more Vitamin C, more Vitamin E and 1.4 times more Vitamin K than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 14 oz of Tortillas, ready-to-bake or -fry, flour, refrigerated contain 26.5 times more Vitamin B1, 10.4 times more Vitamin B2, 10.5 times more Vitamin B3, 4 times more Vitamin B5 and 11.8 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 Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Tortillas, ready-to-bake or -fry, flour, refrigerated 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 Tortillas, ready-to-bake or -fry, flour, refrigerated:

• 14 ounces of Canned Carrots with Liquids and Salt have 1.4 times more Potassium and 2.9 times more Water than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 14 oz of Tortillas, ready-to-bake or -fry, flour, refrigerated contain 4.7 times more Calcium, 7 times more Iron, 2.4 times more Magnesium, 10.3 times more Phosphorus, 55.8 times more Selenium, 3.1 times more Sodium and 1.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Tortillas, ready-to-bake or -fry, flour, refrigerated 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 Tortillas, ready-to-bake or -fry, flour, refrigerated contain 13.3 times more Energy, 57.1 times more Fat, 117 times more Saturated Fat, 28.3 times more Omega 3, 36.8 times more Omega 6, 9.2 times more Carbohydrate, 1.5 times more Sugars, 1.9 times more Fiber and 14.1 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