Comparing Nutrients in 14 ounces Carrots VS Canned Boston Brown Bread

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Canned Boston Brown Bread	10%	7%	83%

Macro Nutrients

	Carrots	Canned Boston Brown Bread	Recommended Dietary Allowance
Energy	5.6% 163kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	3.5% 1.1g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	12% 2.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	132% 172g	130g per day for Men 19-50 years
Sugars	26% 19g	13.2% 9.6g	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	3% 2.2g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 14.2g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	49% 18.7g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Carrots	Canned Boston Brown Bread	Recommended Dietary Allowance
Vitamin A	368% 3314μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	27.8% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26% 23.4mg	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	17.5% 2.6mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Canned Boston Brown Bread	Recommended Dietary Allowance
Calcium	13% 131mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	35.3% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	176% 4.05mg	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	20% 139mg	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	37% 1262mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	158% 87μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	167% 2504mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.47% 350g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Canned Boston Brown Bread:

• Raw Carrots have 33.4 times more Vitamin A, 4.7 times more Vitamin B1, 1.7 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and 5.3 times more Vitamin K than Canned Boston Brown Bread.
• While Canned Boston Brown Bread contains 2 times more Vitamin B2 and 2.1 times more Vitamin B5 than Raw Carrots.
• Both Raw Carrots and Canned Boston Brown Bread have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Carrots as well as Canned Boston Brown Bread have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Canned Boston Brown Bread:

• Raw Carrots have 1.9 times more Water than Canned Boston Brown Bread.
• While Canned Boston Brown Bread contains 2.1 times more Calcium, 1.8 times more Copper, 7 times more Iron, 5.3 times more Magnesium, 7.1 times more Manganese, 3.2 times more Phosphorus, 219 times more Selenium, 9.1 times more Sodium and 2.1 times more Zinc than Raw Carrots.
• Both Raw Carrots and Canned Boston Brown Bread have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 2 times more Sugars than Canned Boston Brown Bread.
• While Canned Boston Brown Bread contains 4.8 times more Energy, 6.3 times more Fat, 26 times more Omega 3, 5.1 times more Omega 6, 4.5 times more Carbohydrate, 1.7 times more Fiber and 5.6 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Canned Boston Brown Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.