Comparing Nutrients in 1 pound Canned Carrots with Salt VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Canned Carrots with Salt	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	3.9% 113kcal	42.7% 1238kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	255% 4.1g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	53.4% 9.07g	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	157% 204g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	17.5% 12.7g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 9.07g	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	69.7% 39g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	281% 2531μg	0.05% 0.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	82.2% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.2% 6.67μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.2% 41μg	70.3% 281μg	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	0.2% 0.18mg	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	34% 5.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	11.3% 113mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	181% 1.63mg	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	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	84.2% 354mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	256% 5.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	34.3% 15.4μg	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	121% 844mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	34.3% 1166mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	198% 109μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	181% 2722mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	67.6% 7.44mg	11mg per day for Men 19-50 years
Water	11.4% 422g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Multicereal Kaiser Roll per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Carrots with Salt vs Multicereal Kaiser Roll:

• 1 pound of Canned Carrots with Salt has 5580 times more Vitamin A, 67.5 times more Vitamin C and 3.5 times more Vitamin K than Multicereal Kaiser Roll.
• While 1 lb of Vegan Multigrain Kaiser Roll, 60g contains 22.2 times more Vitamin B1, 7 times more Vitamin B2, 5.3 times more Vitamin B3, 3 times more Vitamin B5, 1.7 times more Vitamin B6, 6.9 times more Vitamin B9 and 1.5 times more Vitamin E than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 pound of Multicereal Kaiser Roll have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Multicereal Kaiser Roll:

• 1 pound of Canned Carrots with Salt has 2.6 times more Water than Multicereal Kaiser Roll.
• While 1 lb of Vegan Multigrain Kaiser Roll, 60g contains 3.4 times more Calcium, 3.5 times more Copper, 5 times more Iron, 9.8 times more Magnesium, 2.9 times more Manganese, 7.8 times more Phosphorus, 1.4 times more Potassium, 60 times more Selenium, 2.5 times more Sodium and 6.3 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 Vegan Multigrain Kaiser Roll, 60g contains 10.9 times more Energy, 28.4 times more Fat, 19.4 times more Saturated Fat, 81.8 times more Omega 3, 25.3 times more Omega 6, 8.1 times more Carbohydrate, 3.1 times more Fiber and 13.4 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Multicereal Kaiser Roll offer comparable quantities of Sugars per one pound.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein