Comparing Nutrients in 1 pound Wheat flour, white, all-purpose, enriched, calcium-fortified VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	57% 1651kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	266% 346g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	NA	15.4% 11g	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	32.2% 12.2g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	83.7% 47g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	297% 3.56mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	208% 830μg	9.07% 36.3μg	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	0% 0mg	10% 9.07mg	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	1.8% 0.27mg	22% 3.3mg	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

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	114% 1143mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	52% 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	263% 21mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	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	70% 490mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.46% 54g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat flour, white, all-purpose, enriched, calcium-fortified VS Canned Carrots with Liquids and Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Wheat flour, white, all-purpose, enriched, calcium-fortified versus 1 lb of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Wheat flour, white, all-purpose, enriched, calcium-fortified vs Canned Carrots with Liquids and Salt:

• 1 pound of Wheat flour, white, all-purpose, enriched, calcium-fortified has 41.3 times more Vitamin B1, 18.3 times more Vitamin B2, 14 times more Vitamin B3, 3.2 times more Vitamin B5 and 22.9 times more Vitamin B9 than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains more Vitamin A, 2.5 times more Vitamin B6, more Vitamin C and 12.2 times more Vitamin E than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• 1 pound of Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Wheat flour, white, all-purpose, enriched, calcium-fortified vs Canned Carrots with Liquids and Salt:

• 1 pound of Wheat flour, white, all-purpose, enriched, calcium-fortified has 8.1 times more Calcium, 1.4 times more Copper, 8.9 times more Iron, 2.4 times more Magnesium, 1.5 times more Manganese, 5.4 times more Phosphorus and 2.4 times more Zinc than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains 1.6 times more Potassium, 120 times more Sodium and 7.8 times more Water than Wheat flour, white, all-purpose, enriched, calcium-fortified.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Wheat flour, white, all-purpose, enriched, calcium-fortified has 15.8 times more Energy, 7 times more Omega 6, 14.2 times more Carbohydrate, 1.5 times more Fiber and 17.8 times more Protein than Canned Carrots with Liquids and Salt.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 3 in one pound.