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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Whole Wheat French Bread	14%	4%	82%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Whole Wheat French Bread	Recommended Dietary Allowance
Energy	7.93% 230kcal	82.4% 2390kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0% 0g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	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	41.3% 53.7g	378% 491g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	47.4% 18g	111% 42g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	149% 83.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Whole Wheat French Bread	Recommended Dietary Allowance
Vitamin A	681% 6130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	435% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	194% 2.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	244% 39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	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	20% 80μg	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	22.2% 20mg	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	48.7% 7.3mg	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 Liquids and Salt	Whole Wheat French Bread	Recommended Dietary Allowance
Calcium	31% 310mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	65% 5.2mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	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	28.6% 200mg	227% 1590mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	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	160% 2400mg	250% 3750mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	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

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

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, more Vitamin C, 2.4 times more Vitamin E and 14 times more Vitamin K than Whole Wheat French or Vienna Bread.
• While Whole Wheat French or Vienna Bread contains 27.5 times more Vitamin B1, 9.3 times more Vitamin B2, 9.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 12 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Whole Wheat French or Vienna Bread have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Carrots Solids and Liquids with Salt have 2.3 times more Water than Whole Wheat French or Vienna Bread.
• While Whole Wheat French or Vienna Bread contains 1.4 times more Calcium, 1.8 times more Copper, 1.4 times more Iron, 5.8 times more Magnesium, 8 times more Phosphorus, 78.5 times more Selenium, 1.6 times more Sodium and 4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Whole Wheat French or Vienna Bread have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Carrots Solids and Liquids with Salt have more Sugars than Whole Wheat French or Vienna Bread.
• While Whole Wheat French or Vienna Bread contains 10.4 times more Energy, 7.4 times more Fat, 4.4 times more Omega 3, 9.7 times more Omega 6, 9.1 times more Carbohydrate, 2.3 times more Fiber and 14.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Whole Wheat French or Vienna Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.