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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Protein Bread	20%	8%	72%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Protein Bread	Recommended Dietary Allowance
Energy	3.6% 104kcal	38.3% 1111kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	10.3% 9.98g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	25.3% 4.3g	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	153% 199g	130g per day for Men 19-50 years
Sugars	15.4% 11g	9% 6.53g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Protein Bread	Recommended Dietary Allowance
Vitamin A	309% 2781μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	122% 19.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	24.8% 0.32mg	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	132% 526μg	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	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Protein Bread	Recommended Dietary Allowance
Calcium	14% 141mg	56.2% 562mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	210% 1.9mg	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	29.5% 2.36mg	235% 19mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	290% 6.68mg	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	120% 839mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	43% 1461mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	271% 149μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	122% 1833mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	75% 8.26mg	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 Liquids and Salt vs Protein Bread:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C, 2 times more Vitamin E and 7.5 times more Vitamin K than Protein Bread.
• While Protein Bread contains 18.9 times more Vitamin B1, 14.6 times more Vitamin B2, 10.2 times more Vitamin B3, 3 times more Vitamin B5 and 14.5 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Protein Bread have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Carrots Solids and Liquids with Salt have 2.3 times more Water than Protein Bread.
• While Protein Bread contains 4 times more Calcium, 4 times more Copper, 8 times more Iron, 7.2 times more Magnesium, 3.3 times more Manganese, 9.3 times more Phosphorus, 1.9 times more Potassium, 82.3 times more Selenium, 1.7 times more Sodium and 6.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 1 pound:

• Canned Carrots Solids and Liquids with Salt have 1.7 times more Sugars than Protein Bread.
• While Protein Bread contains 10.7 times more Energy, 15.7 times more Fat, 13.3 times more Saturated Fat, 7.4 times more Omega 3, 17 times more Omega 6, 8.2 times more Carbohydrate, 1.7 times more Fiber and 20.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Protein Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.