Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Tortillas, ready-to-bake or -fry, flour, shelf stable

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Energy	3.6% 104kcal	46.5% 1347kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	35.4% 34.4g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	17.4% 5.56g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	110% 1.76g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	47% 8g	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	172% 223g	130g per day for Men 19-50 years
Sugars	15.4% 11g	16.6% 12g	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	0.19% 0.14g	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	% 0.41g	g per day for Men 19-50 years
Sucrose	NA	% 2.18g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	28.6% 11g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Tortillas, ready-to-bake or -fry, flour, shelf stable	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	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	43.3% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	25.7% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	9.77% 0.13mg	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	134% 535μg	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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Calcium	14% 141mg	74% 739mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.27% 91μg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	102% 2.34mg	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	138% 966mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	181% 99μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	224% 3366mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	11.4% 422g	3.98% 147g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Tortillas, ready-to-bake or -fry, flour, shelf stable per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Tortillas, ready-to-bake or -fry, flour, shelf stable 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 Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 1 pound of Canned Carrots with Liquids and Salt has more Vitamin A, 4 times more Vitamin B6, more Vitamin C and 2.3 times more Vitamin K than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 1 lb of Tortillas, ready-to-bake or -fry, flour, shelf stable contains 25.6 times more Vitamin B1, 4.6 times more Vitamin B2, 10 times more Vitamin B3, 2 times more Vitamin B5 and 14.8 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Tortillas, ready-to-bake or -fry, flour, shelf stable provide similar amounts of Vitamin E per one pound.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 pound of Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Tortillas, ready-to-bake or -fry, flour, shelf stable 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 Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 1 pound of Canned Carrots with Liquids and Salt has 1.3 times more Potassium and 2.9 times more Water than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 1 lb of Tortillas, ready-to-bake or -fry, flour, shelf stable contains 5.3 times more Calcium, 6.4 times more Iron, 2.3 times more Magnesium, 10.7 times more Phosphorus, 54.8 times more Selenium, 3.1 times more Sodium and 2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Tortillas, ready-to-bake or -fry, flour, shelf stable contain similar levels of Copper and Manganese 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 lb of Tortillas, ready-to-bake or -fry, flour, shelf stable contains 12.9 times more Energy, 54.1 times more Fat, 49 times more Saturated Fat, 48.4 times more Omega 3, 31.5 times more Omega 6, 9.2 times more Carbohydrate, 1.3 times more Fiber and 13.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Tortillas, ready-to-bake or -fry, flour, shelf stable offer comparable quantities of Sugars per one pound.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein