Comparing Nutrients in 300 calories Canned Carrots with Salt VS Rye Reduced-calorie Bread

Weight per 300 calories

• Canned Carrots with Salt: 1200g
• Rye Reduced-calorie Bread: 148g

Rye Reduced-calorie Bread has 8.1 times more energy per unit of mass than Drained Canned Carrots with Salt, which is above average in comparison to other foods. Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 300 calories - Canned Carrots with Salt or Rye Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Canned Carrots with Salt	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.28g	4.4% 4.3g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	5.58% 0.95g	6.17% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	46% 60g	130g per day for Men 19-50 years
Sugars	41% 29.8g	4.67% 3.4g	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	47.4% 18g	46.7% 17.7g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	744% 6696μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.62mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	8.78% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	8.75% 0.11mg	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	27% 108μg	21.4% 85.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.46% 0.059μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	36% 32.4mg	0.66% 0.59mg	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	59.2% 8.9mg	2.76% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	0.74% 0.89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	30% 300mg	11.2% 112mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	22% 0.2mg	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	96% 7.68mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	7.74% 32.5mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	29% 0.67mg	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	41% 288mg	16.5% 115mg	700mg per day for Men 19-50 years
Potassium	63% 2148mg	4.26% 145mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	75% 41.2μg	55μg per day for Men 19-50 years
Sodium	194% 2904mg	50.5% 758mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	8.87% 0.98mg	11mg per day for Men 19-50 years
Water	30% 1115g	1.84% 68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Carrots with Salt vs Rye Reduced-calorie Bread:

• Drained Canned Carrots with Salt have more Vitamin A, 1.8 times more Vitamin B3, 3.7 times more Vitamin B5, 11.8 times more Vitamin B6, 1.3 times more Vitamin B9, 54.8 times more Vitamin C, 21.5 times more Vitamin E and 132.6 times more Vitamin K than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 2.5 times more Vitamin B1 than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Rye Reduced-calorie Bread have similar amounts of Vitamin B2 per 300 kcal.
• Both Drained Canned Carrots with Salt as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Carrots with Salt vs Rye Reduced-calorie Bread:

• Drained Canned Carrots with Salt have 2.7 times more Calcium, 6.3 times more Copper, 1.7 times more Iron, 3 times more Magnesium, 8.1 times more Manganese, 2.5 times more Phosphorus, 14.8 times more Potassium, 3.8 times more Sodium, 3.2 times more Zinc and 16.4 times more Water than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 8.6 times more Selenium than Drained Canned Carrots with Salt.

Comparison of macro-nutrients per 300 calories:

• Drained Canned Carrots with Salt have 2.2 times more Omega 3 and 8.8 times more Sugars than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 1.9 times more Fat and 1.8 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Rye Reduced-calorie Bread have similar amounts of Energy, Omega 6, Carbohydrate and Fiber per 300 kcal.
• Both Drained Canned Carrots with Salt as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.