Comparing Nutrients in 5 ounces White Gluten-free Bread made with rice flour, corn starch or tapioca VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
White Gluten-free Bread made with rice flour, corn starch or tapioca	7%	19%	74%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	12% 352kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	7.66% 7.43g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	4.33% 1.4g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	4.14% 0.7g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	6.9% 5g	4.8% 3.5g	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	1.97% 1.43g	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	11% 6.1g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.3% 0.53mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.72mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.93mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.96% 0.1mg	12.2% 0.16mg	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	12.8% 51μg	2.83% 11.3μg	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	3.15% 2.83mg	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	5.67% 0.85mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	19.6% 196mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	16.2% 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	46.6% 3.73mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	27.7% 0.64mg	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	10.3% 72.3mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	3.13% 106mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	42.2% 634mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	1.65% 61g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gluten-free Bread made with rice flour, corn starch or tapioca VS Canned Carrots with Liquids and Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of White Gluten-free Bread made with rice flour, corn starch or tapioca versus 5 oz of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca vs Canned Carrots with Liquids and Salt:

• 5 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have 19.7 times more Vitamin B1, 18.7 times more Vitamin B2, 6.6 times more Vitamin B3 and 4.5 times more Vitamin B9 than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C and 32.7 times more Vitamin K than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• Both White Gluten-free Bread made with rice flour, corn starch or tapioca and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin E per five ounces.
• 5 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both White Gluten-free Bread made with rice flour, corn starch, and/or tapioca as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for White Gluten-free Bread made with rice flour, corn starch or tapioca vs Canned Carrots with Liquids and Salt:

• 5 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have 4.5 times more Calcium, 5.1 times more Iron, 1.3 times more Magnesium, 2.6 times more Phosphorus, 1.9 times more Sodium and 1.7 times more Zinc than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain 1.4 times more Copper, 2.1 times more Manganese, 2.3 times more Potassium and 2.2 times more Water than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• Both White Gluten-free Bread made with rice flour, corn starch, and/or tapioca as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have 10.8 times more Energy, 37.4 times more Fat, 39.1 times more Saturated Fat, 8.9 times more Omega 6, 8.5 times more Carbohydrate, 1.4 times more Sugars, 2.4 times more Fiber and 7.4 times more Protein than Canned Carrots with Liquids and Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both White Gluten-free Bread made with rice flour, corn starch, and/or tapioca as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 3 in five ounces.