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

Weight per 300 calories

• Whole Soft Wheat Flour: 90g
• Canned Carrots with Liquids and Salt: 1304g

Whole Soft Wheat Flour has 14.4 times more energy per 100g than Canned Carrots with Liquids and Salt. It has high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 300 calories - Whole Soft Wheat Flour or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Whole Soft Wheat Flour	11%	5%	84%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Whole Soft Wheat Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.8% 67.3g	54% 70g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	44.3% 32g	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	31% 12g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Whole Soft Wheat Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.83mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	112% 1.46mg	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	6.33% 25.3μg	26% 104μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	29% 26mg	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	3.2% 0.48mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.43% 1.7μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Soft Wheat Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	3% 30mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	47.7% 0.43mg	149% 1.34mg	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	42% 3.35mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	25% 106mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	134% 3.07mg	255% 5.87mg	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	41.7% 292mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.7mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.67mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	0.3% 11.2g	32.8% 1213g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 2.1 times more Vitamin B2, 2 times more Vitamin B5, 8.5 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin C, 19.9 times more Vitamin E and 74.5 times more Vitamin K than Soft Wheat Whole Grain Flour.
• Both Soft Wheat Whole Grain Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
• Both Soft Wheat Whole Grain Flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin D in 300 kcal.

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

• Soft Wheat Whole Grain Flour has 2.2 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 13.6 times more Calcium, 3.1 times more Copper, 2 times more Iron, 1.9 times more Manganese, 6.3 times more Potassium, 1154.8 times more Sodium, 1.4 times more Zinc and 108.1 times more Water than Soft Wheat Whole Grain Flour.
• Both Soft Wheat Whole Grain Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Carrots Solids and Liquids with Salt contain 34.8 times more Sugars and 2 times more Fiber than Soft Wheat Whole Grain Flour.
• Both Soft Wheat Whole Grain Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Soft Wheat Whole Grain Flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.