Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Whole Wheat French Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Whole Wheat French Bread	14%	4%	82%

Macro Nutrients

	Canned Carrots with Salt	Whole Wheat French Bread	Recommended Dietary Allowance
Energy	8.62% 250kcal	82.4% 2390kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	32% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	378% 491g	130g per day for Men 19-50 years
Sugars	34.2% 25g	0% 0g	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	39.5% 15g	111% 42g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	149% 83.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Whole Wheat French Bread	Recommended Dietary Allowance
Vitamin A	620% 5580μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	435% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	194% 2.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	244% 39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	123% 1.6mg	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	22.5% 90μg	240% 960μg	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	30% 27mg	0% 0mg	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	49.3% 7.4mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Whole Wheat French Bread	Recommended Dietary Allowance
Calcium	25% 250mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	209% 1.88mg	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	80% 6.4mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	NA	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	34.3% 240mg	227% 1590mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	48% 1630mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	571% 314μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	250% 3750mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	25% 930g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Whole Wheat French Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Whole Wheat French Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Whole Wheat French Bread:

• 1 kilogram of Canned Carrots with Salt has more Vitamin A, more Vitamin C, 2.5 times more Vitamin E and 14 times more Vitamin K than Whole Wheat French Bread.
• While 1 kg of Whole Wheat French or Vienna Bread contains 29 times more Vitamin B1, 8.4 times more Vitamin B2, 7.1 times more Vitamin B3, 1.4 times more Vitamin B6 and 10.7 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Whole Wheat French Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Drained Canned Carrots with Salt as well as Whole Wheat French or Vienna Bread have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Whole Wheat French Bread:

• 1 kilogram of Canned Carrots with Salt has 2.3 times more Water than Whole Wheat French Bread.
• While 1 kg of Whole Wheat French or Vienna Bread contains 1.7 times more Calcium, 1.8 times more Copper, 6.5 times more Magnesium, 6.6 times more Phosphorus, 78.5 times more Selenium, 1.5 times more Sodium and 4.5 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Whole Wheat French Bread contain similar levels of Iron and Potassium per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Salt has more Sugars than Whole Wheat French Bread.
• While 1 kg of Whole Wheat French or Vienna Bread contains 9.6 times more Energy, 3.2 times more Omega 3, 6.8 times more Omega 6, 8.9 times more Carbohydrate, 2.8 times more Fiber and 13 times more Protein than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein