Comparing Nutrients in 5 ounces Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	15% 438kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	19% 14g	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	2.7% 1.97g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	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	9.8% 0.13mg	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	NA	2.83% 11.3μg	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	NA	3.15% 2.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	8.5% 85mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	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	13.5% 1.08mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	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	15.6% 109mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	5.13% 174mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	48% 723mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	1.24% 46g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Canned Carrots with Liquids and Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour 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 Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Canned Carrots with Liquids and Salt:

• 5 ounces of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have 9.5 times more Vitamin B1, 11.9 times more Vitamin B2 and 3.3 times more Vitamin B3 than Canned Carrots with Liquids and Salt.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1

Comparing minerals per 5 ounces for Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Canned Carrots with Liquids and Salt:

• 5 ounces of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have 1.9 times more Calcium, 1.5 times more Iron, 3.4 times more Magnesium, 3.9 times more Phosphorus, 2.1 times more Sodium and 2 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, 1.4 times more Potassium and 2.9 times more Water than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Canned Carrots with Liquids and Salt contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have 13.4 times more Energy, 66.7 times more Fat, 104.4 times more Omega 3, 28 times more Omega 6, 9.1 times more Carbohydrate, 4 times more Sugars, 2.7 times more Fiber and 12.5 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 3, Omega 6 and Protein