Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Enriched Tortilla Mix White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%

Macro Nutrients

	Canned Carrots with Salt	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Energy	8.62% 250kcal	140% 4050kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	110% 106g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	128% 41g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	82.3% 14g	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	516% 671g	130g per day for Men 19-50 years
Sugars	34.2% 25g	NA	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	NA	38g per day for Men 19-50 years
Protein	11.4% 6.4g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Vitamin A	620% 5580μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	613% 7.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	379% 4.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	364% 58.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	78.8% 3.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	30.8% 0.4mg	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	340% 1360μg	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	109% 16.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Calcium	25% 250mg	205% 2050mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	111% 1mg	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	881% 70.5mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	267% 6.14mg	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	300% 2100mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	161% 2420mg	451% 6770mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	25% 930g	2.72% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Enriched Tortilla Mix White Wheat Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Enriched Tortilla Mix White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Enriched Tortilla Mix White Wheat Flour:

• 1 kilogram of Canned Carrots with Salt has 2.8 times more Vitamin B6, more Vitamin C and 8.9 times more Vitamin K than Enriched Tortilla Mix White Wheat Flour.
• While 1 kg of Enriched Tortilla Mix White Wheat Flour contains 40.8 times more Vitamin B1, 16.4 times more Vitamin B2, 10.5 times more Vitamin B3, 2.9 times more Vitamin B5, 15.1 times more Vitamin B9 and 2.2 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 Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin C and Vitamin K
• Both Drained Canned Carrots with Salt as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Enriched Tortilla Mix White Wheat Flour:

• 1 kilogram of Canned Carrots with Salt has 1.8 times more Potassium and 9.2 times more Water than Enriched Tortilla Mix White Wheat Flour.
• While 1 kg of Enriched Tortilla Mix White Wheat Flour contains 8.2 times more Calcium, 11 times more Iron, 2.6 times more Magnesium, 1.4 times more Manganese, 8.8 times more Phosphorus, 2.8 times more Sodium and 2.5 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Enriched Tortilla Mix White Wheat Flour contain similar levels of Copper per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Enriched Tortilla Mix White Wheat Flour contains 16.2 times more Energy, 55.9 times more Fat, 113.9 times more Saturated Fat, 11.2 times more Omega 3, 17.7 times more Omega 6, 12.1 times more Carbohydrate and 15.1 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