Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Canned Boston Brown Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Canned Boston Brown Bread	10%	7%	83%

Macro Nutrients

	Canned Carrots with Salt	Canned Boston Brown Bread	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	9.53% 276kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	4.26% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	47.2% 61.4g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	4.73% 3.43g	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	5.6% 2.13g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	13% 7.37g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Canned Boston Brown Bread	Recommended Dietary Allowance
Vitamin A	88% 791μg	3.94% 35.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	8.94% 0.12mg	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	3.2% 12.8μg	3.9% 15.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.25% 3.83mg	0% 0mg	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	7% 1.05mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned Boston Brown Bread	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	12.6% 0.11mg	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	11.3% 0.91mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	63% 1.45mg	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	4.86% 34mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	13.3% 451mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	59.6% 894mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	3.56% 132g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Canned Boston Brown Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Canned Boston Brown Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Canned Boston Brown Bread:

• 5 ounces of Canned Carrots with Salt have 22.3 times more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C, 2.3 times more Vitamin E and 3.9 times more Vitamin K than Canned Boston Brown Bread.
• While 5 oz of Canned Boston Brown Bread contain 3.8 times more Vitamin B2, 2 times more Vitamin B3 and 4.2 times more Vitamin B5 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Boston Brown Bread provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Canned Boston Brown Bread have insufficient amounts of Vitamin C
• Both Drained Canned Carrots with Salt as well as Canned Boston Brown Bread have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Canned Boston Brown Bread:

• 5 ounces of Canned Carrots with Salt have 1.3 times more Copper and 2 times more Water than Canned Boston Brown Bread.
• While 5 oz of Canned Boston Brown Bread contain 2.8 times more Calcium, 3.3 times more Iron, 7.9 times more Magnesium, 2.3 times more Manganese, 4.7 times more Phosphorus, 1.8 times more Potassium, 54.8 times more Selenium, 2.6 times more Sodium and 1.9 times more Zinc than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Boston Brown Bread contain 7.8 times more Energy, 4.7 times more Omega 3, 6.5 times more Omega 6, 7.8 times more Carbohydrate, 3.1 times more Fiber and 8.1 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Boston Brown Bread offer comparable quantities of Sugars per five ounces.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein