Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Whole Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Whole Wheat Flour	15%	6%	79%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Whole Wheat Flour	Recommended Dietary Allowance
Energy	3.6% 104kcal	53% 1542kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	29% 4.96g	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	251% 326g	130g per day for Men 19-50 years
Sugars	15.4% 11g	2.57% 1.86g	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	0.31% 0.23g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.63g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	128% 48.5g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Whole Wheat Flour	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	190% 2.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	54.7% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	142% 1.85mg	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	50% 200μg	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	21.5% 3.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	14% 141mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	207% 1.86mg	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	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	148% 621mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	802% 18.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	590% 265μg	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	231% 1619mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	510% 280μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	11.4% 422g	1.3% 48.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Whole Wheat Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Whole Wheat Flour 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 Whole Wheat Flour:

• 1 pound of Canned Carrots with Liquids and Salt has more Vitamin A, more Vitamin C and 5.2 times more Vitamin K than Whole Wheat Flour.
• While 1 lb of Whole-grain Wheat Flour contains 26.4 times more Vitamin B1, 6.1 times more Vitamin B2, 11.8 times more Vitamin B3, 4.3 times more Vitamin B5, 3.6 times more Vitamin B6 and 5.5 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Whole Wheat Flour 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 Whole Wheat Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Whole-grain Wheat Flour 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 Whole Wheat Flour:

• 1 pound of Canned Carrots with Liquids and Salt has 120 times more Sodium and 8.7 times more Water than Whole Wheat Flour.
• While 1 lb of Whole-grain Wheat Flour contains 4 times more Copper, 6.9 times more Iron, 15.2 times more Magnesium, 9 times more Manganese, 17.9 times more Phosphorus, 2.1 times more Potassium, 154.5 times more Selenium and 9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Whole Wheat Flour contain similar levels of Calcium 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 6 times more Sugars than Whole Wheat Flour.
• While 1 lb of Whole-grain Wheat Flour contains 14.8 times more Energy, 17.9 times more Fat, 9.1 times more Omega 3, 19.5 times more Omega 6, 13.4 times more Carbohydrate, 5.9 times more Fiber and 22.8 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