Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Rolls, hamburger or hot dog, wheat/cracked wheat

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Canned Carrots with Salt	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	8.62% 250kcal	93% 2690kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	37.2% 36g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	23.3% 7.46g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	116% 1.85g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	95% 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	364% 473g	130g per day for Men 19-50 years
Sugars	34.2% 25g	95% 69g	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	41.2% 30g	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	% 23g	g per day for Men 19-50 years
Sucrose	NA	% 0g	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	209% 117g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	620% 5580μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	443% 5.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	224% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	299% 47.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	98% 1.27mg	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	210% 840μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	79% 1.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30% 27mg	14.4% 13mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	56.7% 68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	25% 250mg	196% 1960mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	183% 1.65mg	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	365% 29mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	536% 12.3mg	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	220% 1540mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	485% 267μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	309% 4630mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	25% 930g	9.52% 352g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Rolls, hamburger or hot dog, wheat/cracked wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Rolls, hamburger or hot dog, wheat/cracked wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 1 kilogram of Canned Carrots with Salt has 20.7 times more Vitamin A, 2.1 times more Vitamin C, 1.9 times more Vitamin E and 1.4 times more Vitamin K than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 1 kg of Rolls, hamburger or hot dog, wheat/cracked wheat contains 29.6 times more Vitamin B1, 9.7 times more Vitamin B2, 8.7 times more Vitamin B3, 4.9 times more Vitamin B5, 9.3 times more Vitamin B9 and more Vitamin B12 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Rolls, hamburger or hot dog, wheat/cracked wheat provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1 and Vitamin B12
• 1 kilogram of Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C
• Both Drained Canned Carrots with Salt as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 1 kilogram of Canned Carrots with Salt has 2.6 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 1 kg of Rolls, hamburger or hot dog, wheat/cracked wheat contains 7.8 times more Calcium, 1.6 times more Copper, 4.6 times more Iron, 5.9 times more Magnesium, 2.7 times more Manganese, 6.4 times more Phosphorus, 66.8 times more Selenium, 1.9 times more Sodium and 4.5 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Rolls, hamburger or hot dog, wheat/cracked wheat contain similar levels of 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 kg of Rolls, hamburger or hot dog, wheat/cracked wheat contains 10.8 times more Energy, 19 times more Fat, 20.7 times more Saturated Fat, 16.8 times more Omega 3, 20.4 times more Omega 6, 8.5 times more Carbohydrate, 2.8 times more Sugars, 2.8 times more Fiber and 18.3 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