Comparing Nutrients in 14 ounces Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	53% 1540kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	40.7% 39.5g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	45% 14.3g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	81.4% 1.3g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	67.8% 11.5g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	215% 279g	17% 22g	130g per day for Men 19-50 years
Sugars	143% 104g	13.6% 9.84g	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	24% 17.4g	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	% 60.3g	NA	g per day for Men 19-50 years
Sucrose	% 7.06g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	29.8% 16.7g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	89% 802μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.58mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	170% 2.2mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.06mg	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	110% 441μg	8.93% 35.7μg	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	0% 0mg	12% 10.7mg	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	24% 3.57mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51% 61μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	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	273% 22mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	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	49.3% 345mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	88.4% 1326mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	1.54% 57g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) vs Canned Carrots with Salt:

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 36.1 times more Vitamin B1, 18.6 times more Vitamin B2, 12.3 times more Vitamin B3, 2 times more Vitamin B5, 4.6 times more Vitamin B6, 12.3 times more Vitamin B9, 1.2 times more Vitamin E and 1.6 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.8 times more Vitamin A and more Vitamin C than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) vs Canned Carrots with Salt:

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 8.6 times more Iron, 1.5 times more Magnesium, 3.6 times more Phosphorus, 7.8 times more Selenium, 1.4 times more Sodium and 1.5 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.6 times more Calcium, 1.5 times more Copper, 1.4 times more Manganese, 1.8 times more Potassium and 6.5 times more Water than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).

Comparison of macro-nutrients per 14 ounces:

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 15.5 times more Energy, 52.4 times more Fat, 100.4 times more Saturated Fat, 29.8 times more Omega 3, 36.7 times more Omega 6, 12.7 times more Carbohydrate, 10.5 times more Sugars and 6.6 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.5 times more Fiber than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.