Comparing Nutrients in 1 kilogram Canned Boston Brown Bread VS Carrots

Macros Ratio

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

Macro Nutrients

	Canned Boston Brown Bread	Carrots	Recommended Dietary Allowance
Energy	67.2% 1950kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.82g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	333% 433g	73.7% 96g	130g per day for Men 19-50 years
Sugars	33.4% 24g	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	124% 47g	73.7% 28g	38g per day for Men 19-50 years
Protein	93% 52g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Canned Boston Brown Bread	Carrots	Recommended Dietary Allowance
Vitamin A	27.8% 250μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.66mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	47.5% 190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	65.6% 59mg	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	21.3% 3.2mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Boston Brown Bread	Carrots	Recommended Dietary Allowance
Calcium	70% 700mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	263% 21mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	443% 10mg	62% 1.43mg	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	160% 1120mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	94% 3180mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	398% 219μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	421% 6310mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	12.8% 472g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Boston Brown Bread vs Carrots:

• Canned Boston Brown Bread has 2 times more Vitamin B2 and 2.1 times more Vitamin B5 than Raw Carrots.
• While Raw Carrots contain 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.
• Both Canned Boston Brown Bread and Raw Carrots have similar amounts of Vitamin B3 per 1 kg.
• Both Canned Boston Brown Bread as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Boston Brown Bread vs Carrots:

• Canned Boston Brown Bread has 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.
• While Raw Carrots contain 1.9 times more Water than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Raw Carrots have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Boston Brown Bread has 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.
• While Raw Carrots contain 2 times more Sugars than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.