Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Dried Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Dried Breadnuts	9%	4%	87%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Dried Breadnuts	Recommended Dietary Allowance
Energy	7.93% 230kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	17.3% 17g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	14% 4.54g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	129% 2.07g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	40.6% 6.9g	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	611% 794g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	47.4% 18g	392% 149g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	154% 86.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Dried Breadnuts	Recommended Dietary Allowance
Vitamin A	681% 6130μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	376% 19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	527% 6.85mg	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	283% 1130μg	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	518% 466mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Dried Breadnuts	Recommended Dietary Allowance
Calcium	31% 310mg	94% 940mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	2728% 24.6mg	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	575% 46mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	274% 1150mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	132% 3.03mg	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	254% 1780mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	591% 20110mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	174% 19mg	11mg per day for Men 19-50 years
Water	25% 930g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Dried Breadnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Dried Breadnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Dried Breadnuts:

• 1 kilogram of Canned Carrots with Liquids and Salt has 55.7 times more Vitamin A than Dried Breadnuts.
• While 1 kg of Dried Breadnut Tree Seeds contains 1.6 times more Vitamin B1, 5.2 times more Vitamin B2, 5 times more Vitamin B3, 13.5 times more Vitamin B5, 6.1 times more Vitamin B6, 14.1 times more Vitamin B9 and 23.3 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Dried Breadnuts have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids with Salt as well as Dried Breadnut Tree Seeds have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Dried Breadnuts:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.5 times more Manganese, 4.5 times more Sodium and 14.3 times more Water than Dried Breadnuts.
• While 1 kg of Dried Breadnut Tree Seeds contains 3 times more Calcium, 23.8 times more Copper, 8.8 times more Iron, 12.8 times more Magnesium, 8.9 times more Phosphorus, 11.6 times more Potassium, 4.8 times more Selenium and 6.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Breadnut Tree Seeds contains 16 times more Energy, 25.9 times more Omega 3, 12.3 times more Omega 6, 14.8 times more Carbohydrate, 8.3 times more Fiber and 14.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein