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

Macros Ratio

	Protein	Fat	Carbs
Toasted Bread	17%	12%	71%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Toasted Bread	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	49% 1420kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	41.6% 7.08g	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	195% 253g	19.3% 25g	130g per day for Men 19-50 years
Sugars	40% 29g	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	56% 21.3g	18% 6.8g	38g per day for Men 19-50 years
Protein	105% 58.8g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	166% 2mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	177% 28.3mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	98% 390μg	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	1% 0.91mg	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	7.26% 1.1mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 26μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Bread	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	75% 748mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	232% 18.6mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	63.7% 268mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	272% 6.25mg	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	122% 853mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	182% 2726mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	2.97% 110g	11.4% 422g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Toasted 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 Toasted Bread vs Canned Carrots with Salt:

• 1 pound of Toasted Bread has 24.4 times more Vitamin B1, 12.7 times more Vitamin B2, 11.3 times more Vitamin B3, 3.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 9.6 times more Vitamin B9 than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains more Vitamin A, 13.5 times more Vitamin C, 3.1 times more Vitamin E and 1.7 times more Vitamin K than Toasted Wheat Bread.
• 1 pound of Toasted Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Toasted Wheat 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 Toasted Bread vs Canned Carrots with Salt:

• 1 pound of Toasted Bread has 6.6 times more Calcium, 1.9 times more Copper, 6.4 times more Iron, 7.4 times more Magnesium, 3.1 times more Manganese, 7.8 times more Phosphorus, 1.2 times more Potassium, 83.5 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 3.8 times more Water than Toasted Wheat Bread.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Bread has 12.5 times more Energy, 22.5 times more Fat, 27.5 times more Saturated Fat, 14.6 times more Omega 3, 19.7 times more Omega 6, 10.1 times more Carbohydrate, 2.6 times more Sugars, 3.1 times more Fiber and 20.3 times more Protein than Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein