Comparing Nutrients in 1 pound Whole Blue Corn Flour VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Whole Blue Corn Flour	9%	12%	79%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Whole Blue Corn Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	57% 1651kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	NA	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	NA	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	15.5% 11.2g	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	100% 38g	18% 6.8g	38g per day for Men 19-50 years
Protein	71% 39.7g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.3% 1.04mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.7% 11.8mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	39% 0.51mg	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	NA	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	13.6% 12.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Blue Corn Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	77.6% 0.7mg	52.4% 0.47mg	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	99% 7.9mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	106% 2.45mg	88.7% 2.04mg	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	170% 1193mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	51% 1728mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	1.33% 49g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Blue Corn Flour VS Canned Carrots with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Whole Blue Corn Flour versus 1 lb of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Whole Blue Corn Flour vs Canned Carrots with Salt:

• 1 pound of Whole Blue Corn Flour has 8.9 times more Vitamin B1, 7.7 times more Vitamin B2, 4.7 times more Vitamin B3, 4.1 times more Vitamin B5 and 4.2 times more Vitamin B6 than Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1

Comparing minerals per 1 pound for Whole Blue Corn Flour vs Canned Carrots with Salt:

• 1 pound of Whole Blue Corn Flour has 1.5 times more Copper, 2.7 times more Iron, 13.8 times more Magnesium, 11 times more Phosphorus, 2.1 times more Potassium, 5.5 times more Selenium and 8.6 times more Zinc than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 5 times more Calcium, 48.4 times more Sodium and 8.6 times more Water than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and Canned Carrots with Salt contain similar levels of Manganese per one pound.
• 1 pound of Whole Blue Corn Flour lack sufficient amounts of Calcium
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Whole Blue Corn Flour has 14.6 times more Energy, 26.8 times more Fat, 13.3 times more Carbohydrate, 5.6 times more Fiber and 13.7 times more Protein than Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy and Protein