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

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Salt	Toasted Bread	Recommended Dietary Allowance
Energy	3.9% 113kcal	49% 1420kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	41.6% 7.08g	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	195% 253g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	40% 29g	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	56% 21.3g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	105% 58.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Toasted 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	166% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	177% 28.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	53.4% 0.69mg	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	98% 390μg	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	1% 0.91mg	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	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	21.5% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Toasted Bread	Recommended Dietary Allowance
Calcium	11.3% 113mg	75% 748mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	100% 0.9mg	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	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	63.7% 268mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	272% 6.25mg	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	122% 853mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	275% 151μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	182% 2726mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	60.6% 6.67mg	11mg per day for Men 19-50 years
Water	11.4% 422g	2.97% 110g	3700g per day for Men 19-50 years

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

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

• 1 pound of Canned Carrots with Salt has more Vitamin A, 13.5 times more Vitamin C, 3.1 times more Vitamin E and 1.7 times more Vitamin K than Toasted Bread.
• While 1 lb of Toasted Wheat Bread contains 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 Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 pound of Toasted Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Drained Canned Carrots with Salt as well as Toasted Wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Carrots with Salt has 3.8 times more Water than Toasted Bread.
• While 1 lb of Toasted Wheat Bread contains 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, 83.5 times more Selenium, 2.5 times more Sodium and 5.7 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Toasted Bread 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 lb of Toasted Wheat Bread contains 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 Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein