Comparing Nutrients in 500 calories Oat Bran Bread VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Oat Bran Bread: 212g
• Canned Carrots with Liquids and Salt: 2174g

Oat Bran Bread has 10.3 times more energy per 100g than Canned Carrots with Liquids and Salt. It has above average 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 500 calories - Oat Bran Bread or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bread	17%	16%	67%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Oat Bran Bread	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.32g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.48g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.3g	89.8% 117g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	73.8% 53.5g	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	25% 9.53g	103% 39g	38g per day for Men 19-50 years
Protein	39.3% 22g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.47% 4.24μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.4% 0.73mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	187% 2.43mg	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	43% 172μg	43.5% 174μg	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	48.3% 43.5mg	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	6.2% 0.93mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.54μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	13.8% 138mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	249% 2.24mg	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	82.6% 6.6mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	17.7% 74mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	71.8% 1.65mg	425% 9.8mg	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	42.7% 299mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	9.16% 311mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	116% 63.6μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	50% 748mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	2.5% 93g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oat Bran Bread vs Canned Carrots with Liquids and Salt:

• Oat Bran Bread has 2.6 times more Vitamin B1 and 1.2 times more Vitamin B2 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3145 times more Vitamin A, 2.5 times more Vitamin B5, 15.7 times more Vitamin B6, more Vitamin C, 17 times more Vitamin E and 83.8 times more Vitamin K than Oat Bran Bread.
• Both Oat Bran Bread and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Oat Bran Bread as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oat Bran Bread vs Canned Carrots with Liquids and Salt:

• Oat Bran Bread has 7.3 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 4.9 times more Calcium, 7.8 times more Copper, 1.7 times more Iron, 2.6 times more Magnesium, 5.9 times more Manganese, 1.5 times more Phosphorus, 12.1 times more Potassium, 7 times more Sodium, 3.3 times more Zinc and 21.7 times more Water than Oat Bran Bread.

Comparison of macro-nutrients per 500 calories:

• Oat Bran Bread has 3.1 times more Fat, 1.3 times more Omega 3, 2.8 times more Omega 6 and 1.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Carbohydrate, 3.3 times more Sugars and 4.1 times more Fiber than Oat Bran Bread.
• Both Oat Bran Bread and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 500 kcal.
• Both Oat Bran Bread as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.