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

Weight per 300 calories

• Canned Carrots with Liquids and Salt: 1304g
• Wheat Bread Flour: 83g

Wheat Bread Flour has 15.7 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is high in comparison to other foods. Canned Carrots with Liquids and Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Carrots with Liquids and Salt or Wheat Bread Flour?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Wheat Bread Flour	14%	4%	82%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Wheat Bread Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	1.42% 1.38g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	3.35% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	44.3% 32g	0.36% 0.26g	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	5.25% 2g	38g per day for Men 19-50 years
Protein	13.5% 7.57g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Wheat Bread Flour	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	5.54% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	3.84% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	7.28% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	2.37% 0.031mg	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	6.86% 27.4μg	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	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	107% 128μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Wheat Bread Flour	Recommended Dietary Allowance
Calcium	40.4% 404mg	1.25% 12.5mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	17% 0.15mg	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	9.35% 0.75mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	4.95% 20.8mg	420mg per day for Men 19-50 years
Manganese	255% 5.87mg	28.6% 0.66mg	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	11.5% 80.6mg	700mg per day for Men 19-50 years
Potassium	66.4% 2257mg	2.44% 83mg	3400mg per day for Men 19-50 years
Selenium	9.5% 5.2μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	209% 3130mg	0.11% 1.66mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	6.42% 0.71mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	0.3% 11g	3700g per day for Men 19-50 years

Canned Carrots With Liquids And Salt VS Wheat Bread Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Carrots with Liquids and Salt or Wheat Bread Flour?

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

• 300 calories of Canned Carrots with Liquids and Salt have more Vitamin A, 3.7 times more Vitamin B1, 7.1 times more Vitamin B2, 6.6 times more Vitamin B3, 5 times more Vitamin B5, 47.5 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin C, 28.6 times more Vitamin E and 512.7 times more Vitamin K than Wheat Bread Flour.
• 300 calories of Wheat Bread Flour have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Wheat Bread Flour have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Canned Carrots with Liquids and Salt have 32.4 times more Calcium, 8.9 times more Copper, 9.1 times more Iron, 5.7 times more Magnesium, 8.9 times more Manganese, 3.2 times more Phosphorus, 27.2 times more Potassium, 1883.5 times more Sodium, 5.4 times more Zinc and 109.2 times more Water than Wheat Bread Flour.
• While 300 kcal of Wheat Bread Flour contain 6.3 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• 300 calories of Wheat Bread Flour lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Carrots with Liquids and Salt have 2.9 times more Omega 3, 124.6 times more Sugars and 11.8 times more Fiber than Wheat Bread Flour.
• While 300 kcal of Wheat Bread Flour contain 1.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Wheat Bread Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Wheat Bread Flour provide inadequate amounts of Omega 3 and Fiber
• Both Canned Carrots Solids and Liquids with Salt as well as Wheat Bread Flour provide inadequate amounts of Omega 6 in 300 calories.