Comparing Nutrients in 1 kilogram Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	107% 3090kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	96% 93g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	8.3% 2.66g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	522% 8.35g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 491g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	135% 98g	34% 24.6g	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	19% 14g	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	129% 49g	47.4% 18g	38g per day for Men 19-50 years
Protein	129% 72.5g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	246% 3.2mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	86% 1.12mg	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	20% 80μg	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	22.2% 20mg	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	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	60% 600mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	114% 1.03mg	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	95% 7.6mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	220% 5.05mg	196% 4.5mg	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	110% 770mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	340% 5100mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	8.75% 324g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Canned Carrots with Liquids and Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour versus 1 kg of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 9.5 times more Vitamin B1, 11.9 times more Vitamin B2 and 3.3 times more Vitamin B3 than Canned Carrots with Liquids and Salt.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1

Comparing minerals per 1 kilogram for Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 1.9 times more Calcium, 1.5 times more Iron, 3.4 times more Magnesium, 3.9 times more Phosphorus, 2.1 times more Sodium and 2 times more Zinc than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 1.4 times more Copper, 1.4 times more Potassium and 2.9 times more Water than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Canned Carrots with Liquids and Salt contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 13.4 times more Energy, 66.7 times more Fat, 104.4 times more Omega 3, 28 times more Omega 6, 9.1 times more Carbohydrate, 4 times more Sugars, 2.7 times more Fiber and 12.5 times more Protein than Canned Carrots with Liquids and Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein