Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Oatmeal Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Oatmeal Bread	Recommended Dietary Allowance
Energy	3.6% 104kcal	42% 1220kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	9.96% 3.2g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	42.8% 7.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	169% 220g	130g per day for Men 19-50 years
Sugars	15.4% 11g	51% 37g	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	21.5% 8.16g	47.7% 18g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	309% 2781μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	23.7% 0.31mg	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	9.07% 36.3μg	70.3% 281μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.07mg	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% 3.3mg	14.5% 2.18mg	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 Liquids and Salt	Oatmeal Bread	Recommended Dietary Allowance
Calcium	14% 141mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	105% 0.95mg	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	29.5% 2.36mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	185% 4.26mg	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	13% 91mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	203% 112μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	135% 2028mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	11.4% 422g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Oatmeal Bread per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Oatmeal Bread:

• 1 pound of Canned Carrots with Liquids and Salt has 122.6 times more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C, 1.5 times more Vitamin E and 6.5 times more Vitamin K than Oatmeal Bread.
• While 1 lb of Oatmeal Bread contains 21 times more Vitamin B1, 8.9 times more Vitamin B2, 7.4 times more Vitamin B3, 2.5 times more Vitamin B5 and 7.8 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 pound of Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Oatmeal Bread have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Oatmeal Bread:

• 1 pound of Canned Carrots with Liquids and Salt has 1.2 times more Potassium and 2.5 times more Water than Oatmeal Bread.
• While 1 lb of Oatmeal Bread contains 2.1 times more Calcium, 2 times more Copper, 5.2 times more Iron, 4.1 times more Magnesium, 2.1 times more Manganese, 6.3 times more Phosphorus, 61.5 times more Selenium, 1.9 times more Sodium and 3.5 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oatmeal Bread contains 11.7 times more Energy, 31.4 times more Fat, 28.1 times more Saturated Fat, 12.5 times more Omega 3, 28.6 times more Omega 6, 9 times more Carbohydrate, 3.3 times more Sugars, 2.2 times more Fiber and 14.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein