Comparing Nutrients in 14 ounces Whole Blue Corn Flour VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Whole Blue Corn Flour	9%	12%	79%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Whole Blue Corn Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	50% 1445kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.2g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	NA	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 293g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	NA	13.5% 9.76g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	19% 7.14g	38g per day for Men 19-50 years
Protein	62% 34.7g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.2% 0.91mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.5% 10.3mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.87mg	34% 0.44mg	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	NA	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	8.8% 7.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Blue Corn Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	2% 20mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	45.4% 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	86.3% 6.9mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	77.7% 1.8mg	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	149% 1044mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	44.5% 1512mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	1.16% 43g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Blue Corn Flour VS Canned Carrots with Liquids and Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Whole Blue Corn Flour versus 14 oz of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Whole Blue Corn Flour vs Canned Carrots with Liquids and Salt:

• 14 ounces of Whole Blue Corn Flour have 8.4 times more Vitamin B1, 8.5 times more Vitamin B2, 6.2 times more Vitamin B3, 4 times more Vitamin B5 and 4.2 times more Vitamin B6 than Canned Carrots with Liquids and Salt.
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1

Comparing minerals per 14 ounces for Whole Blue Corn Flour vs Canned Carrots with Liquids and Salt:

• 14 ounces of Whole Blue Corn Flour have 1.5 times more Copper, 3.3 times more Iron, 12.2 times more Magnesium, 13.2 times more Phosphorus, 2.2 times more Potassium, 5.5 times more Selenium and 7.7 times more Zinc than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 6.2 times more Calcium, 48 times more Sodium and 8.6 times more Water than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and Canned Carrots with Liquids and Salt contain similar levels of Manganese per 14 ounces.
• 14 ounces of Whole Blue Corn Flour lack sufficient amounts of Calcium
• 14 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Whole Blue Corn Flour have 15.8 times more Energy, 36.4 times more Fat, 13.8 times more Carbohydrate, 4.7 times more Fiber and 15.1 times more Protein than Canned Carrots with Liquids and Salt.
• 14 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein