Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Italian Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Italian Bread	15%	10%	75%

Macro Nutrients

	Canned Carrots with Salt	Italian Bread	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	4% 3.87g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	9.8% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	52.5% 68g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	9.17% 6.65g	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	1.8% 1.3g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Italian Bread	Recommended Dietary Allowance
Vitamin A	88% 791μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	68.7% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	40.2% 6.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	11.3% 0.15mg	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	36% 145μg	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	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	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Italian Bread	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	19% 0.17mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	30.3% 0.7mg	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	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	44.3% 24.4μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	58.4% 876mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.56% 132g	1.44% 53.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Italian 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 Italian Bread:

• 5 ounces of Canned Carrots with Salt have more Vitamin A, more Vitamin C, 2.6 times more Vitamin E and 3.3 times more Vitamin K than Italian Bread.
• While 5 oz of Italian Bread contain 32.3 times more Vitamin B1, 10.7 times more Vitamin B2, 8.2 times more Vitamin B3, 2.7 times more Vitamin B5 and 11.3 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Italian Bread provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Italian Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Drained Canned Carrots with Salt as well as Italian Bread have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Carrots with Salt have 1.4 times more Potassium and 2.5 times more Water than Italian Bread.
• While 5 oz of Italian Bread contain 4.2 times more Calcium, 5.4 times more Iron, 3.3 times more Magnesium, 4 times more Phosphorus, 43 times more Selenium, 2.6 times more Sodium and 3 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Italian Bread contain similar levels of Copper and Manganese per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Italian Bread contain 10.4 times more Energy, 14.4 times more Fat, 12.4 times more Omega 3, 14.8 times more Omega 6, 8.7 times more Carbohydrate, 1.9 times more Sugars, 1.4 times more Fiber and 14.8 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein