Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Canned Carrots with Salt	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	8.62% 250kcal	87% 2520kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	22.6% 7.2g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	87% 1.4g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	85% 14.5g	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	329% 427g	130g per day for Men 19-50 years
Sugars	34.2% 25g	60% 43.4g	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	30.5% 22g	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	% 10.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	39.5% 15g	158% 60g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	222% 125g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Commercial Whole-wheat 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	328% 3.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	128% 1.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	277% 44.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	129% 6.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	165% 2.15mg	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	105% 420μg	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	177% 26.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	25% 250mg	161% 1610mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	252% 2.27mg	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	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	179% 750mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	945% 21.7mg	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	303% 2120mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	74.7% 2540mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	467% 257μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	303% 4550mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	161% 17.7mg	11mg per day for Men 19-50 years
Water	25% 930g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Commercial Whole-wheat Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Commercial Whole-wheat 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 Commercial Whole-wheat Bread:

• 1 kilogram of Canned Carrots with Salt has more Vitamin A, more Vitamin C and 1.3 times more Vitamin K than Commercial Whole-wheat Bread.
• While 1 kg of Commercially Prepared Whole-wheat Bread contains 21.9 times more Vitamin B1, 5.6 times more Vitamin B2, 8 times more Vitamin B3, 4.8 times more Vitamin B5, 1.9 times more Vitamin B6, 4.7 times more Vitamin B9 and 3.6 times more Vitamin E than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Commercial Whole-wheat Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Commercial Whole-wheat Bread:

• 1 kilogram of Canned Carrots with Salt has 2.4 times more Water than Commercial Whole-wheat Bread.
• While 1 kg of Commercially Prepared Whole-wheat Bread contains 6.4 times more Calcium, 2.2 times more Copper, 3.9 times more Iron, 9.4 times more Magnesium, 4.8 times more Manganese, 8.8 times more Phosphorus, 1.4 times more Potassium, 64.3 times more Selenium, 1.9 times more Sodium and 6.8 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 Commercially Prepared Whole-wheat Bread contains 10.1 times more Energy, 18.4 times more Fat, 20.1 times more Saturated Fat, 12.6 times more Omega 3, 18.3 times more Omega 6, 7.7 times more Carbohydrate, 1.8 times more Sugars, 4 times more Fiber and 19.5 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