Comparing Nutrients in 1 pound Canned Carrots with Salt VS Whole Wheat French Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Whole Wheat French Bread	14%	4%	82%

Macro Nutrients

	Canned Carrots with Salt	Whole Wheat French Bread	Recommended Dietary Allowance
Energy	3.9% 113kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	4.86% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	171% 223g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	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	18% 6.8g	50% 19g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	67.5% 37.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Whole Wheat French Bread	Recommended Dietary Allowance
Vitamin A	281% 2531μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	197% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	88% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	111% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	56% 0.73mg	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	10.2% 41μg	109% 435μg	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	13.6% 12.2mg	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	22.4% 3.36mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Whole Wheat French Bread	Recommended Dietary Allowance
Calcium	11.3% 113mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	95% 0.85mg	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	36.3% 2.9mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	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	15.6% 109mg	103% 721mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	21.7% 739mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	259% 142μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	113% 1701mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	11.4% 422g	4.9% 181g	3700g per day for Men 19-50 years

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

• Drained Canned Carrots with Salt have more Vitamin A, more Vitamin C, 2.5 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 29 times more Vitamin B1, 8.4 times more Vitamin B2, 7.1 times more Vitamin B3, 1.4 times more Vitamin B6 and 10.7 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Whole Wheat French or Vienna Bread have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Whole Wheat French Bread:

• Drained Canned Carrots with Salt have 2.3 times more Water than Whole Wheat French or Vienna Bread.
• While Whole Wheat French or Vienna Bread contains 1.7 times more Calcium, 1.8 times more Copper, 6.5 times more Magnesium, 6.6 times more Phosphorus, 78.5 times more Selenium, 1.5 times more Sodium and 4.5 times more Zinc than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Whole Wheat French or Vienna Bread have similar amounts of Iron and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Drained Canned Carrots with Salt have more Sugars than Whole Wheat French or Vienna Bread.
• While Whole Wheat French or Vienna Bread contains 9.6 times more Energy, 5.5 times more Fat, 3.2 times more Omega 3, 6.8 times more Omega 6, 8.9 times more Carbohydrate, 2.8 times more Fiber and 13 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Whole Wheat French or Vienna Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.