Comparing Nutrients in 1 pound Hard Red Spring Wheat VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Hard Red Spring Wheat	18%	5%	77%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Hard Red Spring Wheat	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	51.5% 1492kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	8.98% 8.7g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	4.45% 1.42g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	19.4% 3.3g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 309g	19.3% 25g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	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	146% 55.3g	18% 6.8g	38g per day for Men 19-50 years
Protein	125% 70g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Hard Red Spring Wheat	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.24mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	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	48.8% 195μg	10.2% 41μg	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	13.6% 12.2mg	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	30.5% 4.6mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Spring Wheat	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	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	204% 16.3mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	134% 562mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	800% 18.4mg	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	215% 1506mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	583% 321μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	115% 12.6mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	1.56% 58g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard Red Spring Wheat VS Canned Carrots with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Hard Red Spring Wheat 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 Hard Red Spring Wheat vs Canned Carrots with Salt:

• 1 pound of Hard Red Spring Wheat has 28 times more Vitamin B1, 3.7 times more Vitamin B2, 10.3 times more Vitamin B3, 6.9 times more Vitamin B5, 3 times more Vitamin B6, 4.8 times more Vitamin B9 and 1.4 times more Vitamin E than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains more Vitamin A, more Vitamin C and 5.2 times more Vitamin K than Hard Red Spring Wheat.
• 1 pound of Hard Red Spring Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Hard Red Spring Wheat as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Hard Red Spring Wheat vs Canned Carrots with Salt:

• 1 pound of Hard Red Spring Wheat has 3.9 times more Copper, 5.6 times more Iron, 15.5 times more Magnesium, 9 times more Manganese, 13.8 times more Phosphorus, 1.9 times more Potassium, 176.8 times more Selenium and 10.7 times more Zinc than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 121 times more Sodium and 7.3 times more Water than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Canned Carrots with Salt contain similar levels of Calcium per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hard Red Spring Wheat has 13.2 times more Energy, 3.3 times more Omega 3, 9.2 times more Omega 6, 12.3 times more Carbohydrate, 8.1 times more Fiber and 24.1 times more Protein than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 6 times more Sugars than Hard Red Spring Wheat.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein