Comparing Nutrients in 14 ounces Enriched Bleached 9% Protein White Wheat Flour VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 9% Protein White Wheat Flour	10%	4%	86%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Enriched Bleached 9% Protein White Wheat Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	50.2% 1457kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.68g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.35g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.32g	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	236% 307g	17% 22g	130g per day for Men 19-50 years
Sugars	2.96% 2.14g	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	0.16% 0.12g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 1.03g	NA	g per day for Men 19-50 years
Fiber	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	63% 35.3g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 9% Protein White Wheat Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	243% 2.92mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	136% 1.77mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.6mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	169% 675μg	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	1.32% 0.2mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 9% Protein White Wheat Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	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	251% 20mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	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	48% 337mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	82.3% 45.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	1.27% 47g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Bleached 9% Protein White Wheat Flour VS Canned Carrots with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Enriched Bleached 9% Protein White Wheat Flour versus 14 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Enriched Bleached 9% Protein White Wheat Flour vs Canned Carrots with Salt:

• 14 ounces of Enriched Bleached 9% Protein White Wheat Flour have 40.9 times more Vitamin B1, 14.8 times more Vitamin B2, 10.8 times more Vitamin B3, 1.4 times more Vitamin B5 and 18.9 times more Vitamin B9 than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain more Vitamin A, 3 times more Vitamin B6, more Vitamin C, 14.8 times more Vitamin E and 32.7 times more Vitamin K than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• 14 ounces of Enriched Bleached 9% Protein White Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Enriched Bleached 9% Protein White (industrial) Wheat Flour as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Enriched Bleached 9% Protein White Wheat Flour vs Canned Carrots with Salt:

• 14 ounces of Enriched Bleached 9% Protein White Wheat Flour have 1.6 times more Copper, 7.9 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese, 3.5 times more Phosphorus, 28.5 times more Selenium and 3.6 times more Zinc than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 1.4 times more Potassium, 121 times more Sodium and 7.8 times more Water than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Enriched Bleached 9% Protein White Wheat Flour have 14.7 times more Energy, 7.4 times more Omega 6, 14 times more Carbohydrate and 13.9 times more Protein than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 4.6 times more Sugars than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Enriched Bleached 9% Protein White (industrial) Wheat Flour as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 3 in 14 ounces.