Comparing Nutrients in 1 kilogram Oatmeal Reduced-calorie Bread VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	72.4% 2100kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	18.7% 6g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	333% 433g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	47.4% 18g	38g per day for Men 19-50 years
Protein	136% 76g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	290% 3.48mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	189% 30.3mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	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	138% 550μg	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.7% 1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	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

	Oatmeal Reduced-calorie Bread	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	115% 1150mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	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	288% 23mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	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	143% 1000mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	418% 230μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	259% 3880mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	12% 440g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oatmeal Reduced-calorie Bread vs Canned Carrots with Liquids and Salt:

• Oatmeal Reduced-calorie Bread has 18.3 times more Vitamin B1, 10.4 times more Vitamin B2, 7.2 times more Vitamin B3, 3.1 times more Vitamin B5, 6.9 times more Vitamin B9 and more Vitamin B12 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 2.5 times more Vitamin B6 and 10 times more Vitamin C than Oatmeal Reduced-calorie Bread.

Comparing minerals per 1 kilogram for Oatmeal Reduced-calorie Bread vs Canned Carrots with Liquids and Salt:

• Oatmeal Reduced-calorie Bread has 3.7 times more Calcium, 4.4 times more Iron, 2.7 times more Magnesium, 5 times more Phosphorus, 57.5 times more Selenium, 1.6 times more Sodium and 2.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Potassium and 2.1 times more Water than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Canned Carrots Solids and Liquids with Salt have similar amounts of Copper and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oatmeal Reduced-calorie Bread has 9.1 times more Energy, 25 times more Fat, 24 times more Saturated Fat, 7.9 times more Omega 3, 23 times more Omega 6, 8.1 times more Carbohydrate and 13.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Oatmeal Reduced-calorie Bread as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.