Comparing Nutrients in 1 kilogram Rolls, dinner, oat bran VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, oat bran	16%	17%	67%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Rolls, dinner, oat bran	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	81.4% 2360kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	47.4% 46g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.2g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	60.6% 0.97g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	86.5% 14.7g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	309% 402g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	92% 66.7g	34% 24.6g	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	108% 41g	47.4% 18g	38g per day for Men 19-50 years
Protein	170% 95g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, oat bran	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	373% 4.5mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	222% 2.9mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.5mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.6% 4.3mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	86% 1.12mg	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	238% 950μg	20% 80μg	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	0% 0mg	22.2% 20mg	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	32% 4.8mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, oat bran	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	85% 850mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	114% 1.03mg	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	518% 41.4mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	328% 7.54mg	196% 4.5mg	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	164% 1150mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	533% 293μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	275% 4130mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	93% 10mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	12% 440g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, dinner, oat bran VS Canned Carrots with Liquids and Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, dinner, oat bran versus 1 kg of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rolls, dinner, oat bran vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Rolls, dinner, oat bran has 23.6 times more Vitamin B1, 10.7 times more Vitamin B2, 11.8 times more Vitamin B3, 3.1 times more Vitamin B5 and 11.9 times more Vitamin B9 than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains more Vitamin A, 2.5 times more Vitamin B6, more Vitamin C, 1.5 times more Vitamin E and 8.2 times more Vitamin K than Rolls, dinner, oat bran.
• 1 kilogram of Rolls, dinner, oat bran have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Rolls, dinner, oat bran as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Rolls, dinner, oat bran vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Rolls, dinner, oat bran has 2.7 times more Calcium, 1.3 times more Copper, 8 times more Iron, 3.7 times more Magnesium, 1.7 times more Manganese, 5.8 times more Phosphorus, 73.3 times more Selenium, 1.7 times more Sodium and 3.5 times more Zinc than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 1.4 times more Potassium and 2.1 times more Water than Rolls, dinner, oat bran.
• 1 kilogram of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, dinner, oat bran has 10.3 times more Energy, 32.9 times more Fat, 12.1 times more Omega 3, 26.3 times more Omega 6, 7.5 times more Carbohydrate, 2.7 times more Sugars, 2.3 times more Fiber and 16.4 times more Protein than Canned Carrots with Liquids and Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein