Comparing Nutrients in 500 calories Bread, white, commercially prepared, low sodium, no salt VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Bread, white, commercially prepared, low sodium, no salt: 187g
• Canned Carrots with Liquids and Salt: 2174g

Bread, white, commercially prepared, low sodium, no salt has 11.6 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 500 calories - Bread, white, commercially prepared, low sodium, no salt or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Bread, white, commercially prepared, low sodium, no salt	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	6.95% 6.74g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	4.75% 1.5g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	4.1% 0.066g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0.65% 1.87mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.4% 93g	89.8% 117g	130g per day for Men 19-50 years
Sugars	11% 8.07g	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	11.3% 4.3g	103% 39g	38g per day for Men 19-50 years
Protein	27.4% 15.4g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, low sodium, no salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.7% 0.88mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.43mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.2% 0.12mg	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	52% 208μg	43.5% 174μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.34% 0.056μg	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	2.75% 0.41mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, low sodium, no salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	20.2% 202mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	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	71% 5.67mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	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	25% 176mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	6.55% 223mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	77% 42.3μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	37.2% 558mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	1.86% 68.7g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Bread, white, commercially prepared, low sodium, no salt vs Canned Carrots with Liquids and Salt:

• Bread, white, commercially prepared, low sodium, no salt has 2.1 times more Vitamin B1 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 4.1 times more Vitamin B5, 20.3 times more Vitamin B6, more Vitamin C, 38.5 times more Vitamin E and 36.7 times more Vitamin K than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Bread, white, commercially prepared, low sodium, no salt 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 Bread, white, commercially prepared, low sodium, no salt vs Canned Carrots with Liquids and Salt:

• Bread, white, commercially prepared, low sodium, no salt has 4.9 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.3 times more Calcium, 9.5 times more Copper, 2 times more Iron, 4.4 times more Magnesium, 13.6 times more Manganese, 2.5 times more Phosphorus, 16.9 times more Potassium, 9.3 times more Sodium, 5.4 times more Zinc and 29.4 times more Water than Bread, white, commercially prepared, low sodium, no salt.

Comparison of macro-nutrients per 500 calories:

• Bread, white, commercially prepared, low sodium, no salt has 2.2 times more Fat and 1.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.7 times more Omega 3, 1.3 times more Carbohydrate, 6.6 times more Sugars and 9.1 times more Fiber than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Bread, white, commercially prepared, low sodium, no salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.