Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	3.6% 104kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	13.6% 13g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	19% 3.22g	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	141% 184g	130g per day for Men 19-50 years
Sugars	15.4% 11g	14.3% 10.4g	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	143% 54.4g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Rye Reduced-calorie 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	139% 1.66mg	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	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	27% 0.35mg	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	65.8% 263μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.56% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.07mg	2% 1.8mg	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	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	14% 141mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	67% 0.6mg	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	176% 14mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	89.3% 2.05mg	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	50.5% 354mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	230% 127μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	155% 2327mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	11.4% 422g	5.64% 209g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Rye Reduced-calorie Bread:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 1.5 times more Vitamin B6, 5 times more Vitamin C, 2.6 times more Vitamin E and 16.3 times more Vitamin K than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 19.3 times more Vitamin B1, 8.9 times more Vitamin B2, 6 times more Vitamin B3, 2.1 times more Vitamin B5, 7.3 times more Vitamin B9 and more Vitamin B12 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Rye Reduced-calorie Bread:

• Canned Carrots Solids and Liquids with Salt have 1.8 times more Potassium and 2 times more Water than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 2.5 times more Calcium, 1.3 times more Copper, 6 times more Iron, 2.4 times more Magnesium, 3.9 times more Phosphorus, 69.8 times more Selenium, 2.1 times more Sodium and 2.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Rye Reduced-calorie Bread have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rye Reduced-calorie Bread contains 8.8 times more Energy, 20.7 times more Fat, 14.7 times more Saturated Fat, 5.1 times more Omega 3, 12.7 times more Omega 6, 7.5 times more Carbohydrate, 6.7 times more Fiber and 15.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Rye Reduced-calorie Bread have similar amounts of Sugars per 1 lb.
• Both Canned Carrots Solids and Liquids with Salt as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.