Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	3.6% 104kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	10.2% 3.27g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	38.6% 6.56g	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	149% 194g	130g per day for Men 19-50 years
Sugars	15.4% 11g	27% 19.7g	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	14% 10g	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	% 4.85g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	71.6% 27.2g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	101% 56.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Commercial Whole-wheat 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	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	58.3% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	58.6% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	75% 0.98mg	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	47.6% 191μg	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	80.4% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	14% 141mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	114% 1.03mg	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	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	429% 9.86mg	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	137% 962mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	34% 1152mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	212% 117μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	138% 2064mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	73% 8.03mg	11mg per day for Men 19-50 years
Water	11.4% 422g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Commercial Whole-wheat Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Commercial Whole-wheat 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 Commercial Whole-wheat Bread:

• 1 pound of Canned Carrots with Liquids and Salt has more Vitamin A, more Vitamin C and 1.3 times more Vitamin K than Commercial Whole-wheat Bread.
• While 1 lb of Commercially Prepared Whole-wheat Bread contains 20.7 times more Vitamin B1, 6.2 times more Vitamin B2, 10.5 times more Vitamin B3, 4.6 times more Vitamin B5, 1.9 times more Vitamin B6, 5.3 times more Vitamin B9 and 3.6 times more Vitamin E 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 Commercial Whole-wheat Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Commercially Prepared Whole-wheat 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 Commercial Whole-wheat Bread:

• 1 pound of Canned Carrots with Liquids and Salt has 2.4 times more Water than Commercial Whole-wheat Bread.
• While 1 lb of Commercially Prepared Whole-wheat Bread contains 5.2 times more Calcium, 2.2 times more Copper, 4.8 times more Iron, 8.3 times more Magnesium, 4.8 times more Manganese, 10.6 times more Phosphorus, 1.5 times more Potassium, 64.3 times more Selenium, 1.9 times more Sodium and 6.1 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 Commercially Prepared Whole-wheat Bread contains 11 times more Energy, 25 times more Fat, 28.9 times more Saturated Fat, 17.4 times more Omega 3, 25.8 times more Omega 6, 8 times more Carbohydrate, 1.8 times more Sugars, 3.3 times more Fiber and 21.5 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