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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Canned Carrots with Salt	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	3.9% 113kcal	45% 1306kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	63.2% 1g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	48.3% 8.2g	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	164% 214g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	43.4% 31.5g	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	16.7% 12g	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	% 8.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	18% 6.8g	97% 36.7g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Toasted Multi-grain 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	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	100% 1.3mg	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	79.4% 318μg	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	0.5% 0.45mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	11.3% 113mg	50.3% 503mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	155% 1.4mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	92% 386mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	434% 10mg	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	160% 1120mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	295% 162μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	125% 1878mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	76.3% 8.4mg	11mg per day for Men 19-50 years
Water	11.4% 422g	3.86% 143g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Canned Carrots with Salt vs Toasted Multi-grain Bread:

• 1 pound of Canned Carrots with Salt has more Vitamin A, 27 times more Vitamin C, 1.9 times more Vitamin E and 6.5 times more Vitamin K than Toasted Multi-grain Bread.
• While 1 lb of Toasted Multi-grain Bread with Whole-grain contains 13.5 times more Vitamin B1, 4.7 times more Vitamin B2, 8 times more Vitamin B3, 2.7 times more Vitamin B5, 2.6 times more Vitamin B6 and 7.8 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 pound of Toasted Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Drained Canned Carrots with Salt as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Toasted Multi-grain Bread:

• 1 pound of Canned Carrots with Salt has 3 times more Water than Toasted Multi-grain Bread.
• While 1 lb of Toasted Multi-grain Bread with Whole-grain contains 4.4 times more Calcium, 3 times more Copper, 4.3 times more Iron, 10.6 times more Magnesium, 4.9 times more Manganese, 10.3 times more Phosphorus, 1.4 times more Potassium, 89.5 times more Selenium, 1.7 times more Sodium and 7.1 times more Zinc than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Multi-grain Bread with Whole-grain contains 11.5 times more Energy, 24.2 times more Fat, 26.3 times more Saturated Fat, 20.3 times more Omega 3, 22.9 times more Omega 6, 8.5 times more Carbohydrate, 2.8 times more Sugars, 5.4 times more Fiber and 22.7 times more Protein than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein