Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	3.6% 104kcal	37.5% 1089kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	21% 20.3g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	14% 4.43g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	13.2% 2.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	161% 209g	130g per day for Men 19-50 years
Sugars	15.4% 11g	21% 15g	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	4.94% 3.6g	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	% 4.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	61% 23g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	309% 2781μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	176% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	13% 0.17mg	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	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.07mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	14% 141mg	72% 721mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	44% 0.39mg	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	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	34.7% 0.8mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	133% 2000mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	11.4% 422g	5.38% 199g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Canned Carrots Solids and Liquids with Salt have 3 times more Vitamin B6 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 26.8 times more Vitamin B1, 18.7 times more Vitamin B2, 8.1 times more Vitamin B3 and 1.9 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Canned Carrots Solids and Liquids with Salt have 2.6 times more Manganese, 2.6 times more Potassium and 2.1 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 5.1 times more Calcium, 6.1 times more Iron, 2.8 times more Phosphorus, 1.8 times more Sodium and 1.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Copper and Magnesium per 1 lb.
• Both Canned Carrots Solids and Liquids with Salt as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 10.4 times more Energy, 31.9 times more Fat, 39.1 times more Saturated Fat, 8.9 times more Omega 6, 8.6 times more Carbohydrate, 1.4 times more Sugars, 2.8 times more Fiber and 6.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread have insufficient amounts of Omega 3, Glucose and Sucrose in 1 lb.