Comparing Nutrients in 300 calories Canned Carrots with Liquids and Salt VS Protein Bread

Weight per 300 calories

• Canned Carrots with Liquids and Salt: 1304g
• Protein Bread: 122g

Protein Bread has 10.7 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is above average in comparison to other foods. Canned Carrots with Liquids and Salt having very low energy density.

Which food has more nutrients per 300 calories - Canned Carrots with Liquids and Salt or Protein Bread?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Protein Bread	20%	8%	72%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Protein Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	2.78% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	6.84% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	41.3% 53.6g	130g per day for Men 19-50 years
Sugars	44.3% 32g	2.43% 1.76g	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	61.8% 23.5g	9.67% 3.67g	38g per day for Men 19-50 years
Protein	13.5% 7.57g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Protein Bread	Recommended Dietary Allowance
Vitamin A	888% 7996μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	33% 5.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	6.7% 0.087mg	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	26% 104μg	35.5% 142μg	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	29% 26mg	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	63.5% 9.52mg	2.94% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	107% 128μg	1.33% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Protein Bread	Recommended Dietary Allowance
Calcium	40.4% 404mg	15% 152mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	56.7% 0.51mg	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	84.8% 6.8mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	19% 79.6mg	420mg per day for Men 19-50 years
Manganese	255% 5.87mg	78.4% 1.8mg	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	37.3% 261mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	66.4% 2257mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	9.5% 5.2μg	73.2% 40.3μg	55μg per day for Men 19-50 years
Sodium	209% 3130mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	20.3% 2.23mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	1.32% 49g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Carrots with Liquids and Salt vs Protein Bread:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 3.5 times more Vitamin B5, 16.8 times more Vitamin B6, more Vitamin C, 21.6 times more Vitamin E and 80.3 times more Vitamin K than Protein Bread.
• While Protein Bread contains 1.8 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.4 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Protein Bread have similar amounts of Vitamin B3 per 300 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Protein Bread have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Carrots with Liquids and Salt vs Protein Bread:

• Canned Carrots Solids and Liquids with Salt have 2.7 times more Calcium, 2.6 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 3.3 times more Manganese, 5.7 times more Potassium, 6.3 times more Sodium, 1.7 times more Zinc and 24.8 times more Water than Protein Bread.
• While Protein Bread contains 7.7 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Protein Bread have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Carrots Solids and Liquids with Salt have 1.4 times more Omega 3, 1.3 times more Carbohydrate, 18.2 times more Sugars and 6.4 times more Fiber than Protein Bread.
• While Protein Bread contains 1.6 times more Omega 6 and 2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Protein Bread have similar amounts of Energy per 300 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Protein Bread have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.