Comparing Nutrients in 1 pound Pumpernickel Bread VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Pumpernickel Bread	14%	11%	75%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Pumpernickel Bread	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	39% 1134kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	30.6% 5.2g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 215g	19.3% 25g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	15.5% 11.2g	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	77.6% 29.5g	18% 6.8g	38g per day for Men 19-50 years
Protein	70.5% 39.5g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Pumpernickel Bread	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.4mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.6% 14mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.83mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	39% 0.51mg	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	105% 422μg	10.2% 41μg	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	13.6% 12.2mg	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	12.7% 1.9mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpernickel Bread	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	31% 308mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	52.4% 0.47mg	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	163% 13mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	88.7% 2.04mg	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	115% 807mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	180% 2703mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	4.65% 172g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpernickel Bread VS Canned Carrots with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Pumpernickel Bread versus 1 lb of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pumpernickel Bread vs Canned Carrots with Salt:

• 1 pound of Pumpernickel Bread has 18.2 times more Vitamin B1, 10.2 times more Vitamin B2, 5.6 times more Vitamin B3, 3 times more Vitamin B5 and 10.3 times more Vitamin B9 than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains more Vitamin A, more Vitamin C, 1.8 times more Vitamin E and 12.3 times more Vitamin K than Pumpernickel Bread.
• Both Pumpernickel Bread and Canned Carrots with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Pumpernickel Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Pumpernickel Bread as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pumpernickel Bread vs Canned Carrots with Salt:

• 1 pound of Pumpernickel Bread has 2.7 times more Calcium, 2.8 times more Copper, 4.5 times more Iron, 6.8 times more Magnesium, 2.9 times more Manganese, 7.4 times more Phosphorus, 61.3 times more Selenium, 2.5 times more Sodium and 5.7 times more Zinc than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 2.5 times more Water than Pumpernickel Bread.
• Both Pumpernickel Bread and Canned Carrots with Salt contain similar levels of Potassium per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pumpernickel Bread has 10 times more Energy, 16.3 times more Fat, 8.4 times more Omega 3, 14.5 times more Omega 6, 8.6 times more Carbohydrate, 4.3 times more Fiber and 13.6 times more Protein than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 4.7 times more Sugars than Pumpernickel Bread.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein