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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Pumpernickel Bread	14%	11%	75%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Pumpernickel Bread	Recommended Dietary Allowance
Energy	3.6% 104kcal	39% 1134kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	30.6% 5.2g	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	166% 215g	130g per day for Men 19-50 years
Sugars	15.4% 11g	3.3% 2.4g	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	77.6% 29.5g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	70.5% 39.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Pumpernickel 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	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	106% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	87.6% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	36.7% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	44% 0.57mg	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	105% 422μg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Pumpernickel Bread	Recommended Dietary Allowance
Calcium	14% 141mg	31% 308mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	145% 1.3mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	257% 5.9mg	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	115% 807mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	180% 2703mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	11.4% 422g	4.65% 172g	3700g per day for Men 19-50 years

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

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

• 1 pound of Canned Carrots with Liquids and Salt has more Vitamin A, more Vitamin C, 1.7 times more Vitamin E and 12.3 times more Vitamin K than Pumpernickel Bread.
• While 1 lb of Pumpernickel Bread contains 17.2 times more Vitamin B1, 11.3 times more Vitamin B2, 7.3 times more Vitamin B3, 2.9 times more Vitamin B5 and 11.6 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Pumpernickel Bread provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 pound of Pumpernickel Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Pumpernickel 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 Pumpernickel Bread:

• 1 pound of Canned Carrots with Liquids and Salt has 2.5 times more Water than Pumpernickel Bread.
• While 1 lb of Pumpernickel Bread contains 2.2 times more Calcium, 2.8 times more Copper, 5.5 times more Iron, 6 times more Magnesium, 2.9 times more Manganese, 8.9 times more Phosphorus, 61.3 times more Selenium, 2.5 times more Sodium and 5.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Pumpernickel Bread contain similar levels of Potassium per one pound.
• 1 pound of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Liquids and Salt has 4.6 times more Sugars than Pumpernickel Bread.
• While 1 lb of Pumpernickel Bread contains 10.9 times more Energy, 22.1 times more Fat, 11.5 times more Omega 3, 20.4 times more Omega 6, 8.8 times more Carbohydrate, 3.6 times more Fiber and 15 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