Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Canned Carrots with Salt	Oat Bran Bread	Recommended Dietary Allowance
Energy	8.62% 250kcal	81.4% 2360kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	21.8% 6.97g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	64.4% 1.03g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	94% 16g	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	306% 398g	130g per day for Men 19-50 years
Sugars	34.2% 25g	106% 77g	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	118% 45g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	620% 5580μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	420% 5.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	266% 3.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	302% 48.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	56% 0.73mg	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	203% 810μg	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	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Oat Bran Bread	Recommended Dietary Allowance
Calcium	25% 250mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	150% 1.35mg	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	390% 31mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	339% 7.8mg	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	34.3% 240mg	201% 1410mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	545% 300μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	235% 3530mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	25% 930g	12% 440g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Oat Bran Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Oat Bran 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 Oat Bran Bread:

• 1 kilogram of Canned Carrots with Salt has 279 times more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C, 1.7 times more Vitamin E and 8.2 times more Vitamin K than Oat Bran Bread.
• While 1 kg of Oat Bran Bread contains 28 times more Vitamin B1, 11.5 times more Vitamin B2, 8.8 times more Vitamin B3, 4.3 times more Vitamin B5 and 9 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 Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Drained Canned Carrots with Salt as well as Oat Bran Bread have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Oat Bran Bread:

• 1 kilogram of Canned Carrots with Salt has 1.2 times more Potassium and 2.1 times more Water than Oat Bran Bread.
• While 1 kg of Oat Bran Bread contains 2.6 times more Calcium, 1.3 times more Copper, 4.9 times more Iron, 4.4 times more Magnesium, 1.7 times more Manganese, 5.9 times more Phosphorus, 75 times more Selenium, 1.5 times more Sodium and 3.4 times more Zinc than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oat Bran Bread contains 9.4 times more Energy, 23.2 times more Fat, 19.4 times more Saturated Fat, 9.4 times more Omega 3, 20.1 times more Omega 6, 7.2 times more Carbohydrate, 3.1 times more Sugars, 3 times more Fiber and 16.3 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