Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Wheat Bagels

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Wheat Bagels	16%	6%	78%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Wheat Bagels	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	6.73% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	12% 8.67g	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	6.7% 2.55g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Wheat Bagels	Recommended Dietary Allowance
Vitamin A	97% 869μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	47.6% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	22.8% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	16% 0.21mg	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	2.83% 11.3μg	27% 108μg	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	3.15% 2.83mg	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	6.9% 1.03mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Wheat Bagels	Recommended Dietary Allowance
Calcium	4.4% 44mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	27.6% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.85% 34μg	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	9.2% 0.74mg	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	88% 2.03mg	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	4.05% 28.3mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	6.88% 234mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	74% 40.7μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	41.5% 622mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	14% 1.56mg	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 Liquids and Salt VS Wheat Bagels per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Wheat Bagels:

• 5 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, more Vitamin C, 2.3 times more Vitamin E and 6.5 times more Vitamin K than Wheat Bagels.
• While 5 oz of Wheat Bagels contain 21.2 times more Vitamin B1, 7.7 times more Vitamin B2, 8 times more Vitamin B3, 2.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 9.5 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 5 ounces of Wheat Bagels have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Wheat Bagels have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Wheat Bagels:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.6 times more Calcium and 2.5 times more Water than Wheat Bagels.
• While 5 oz of Wheat Bagels contain 1.7 times more Copper, 5.3 times more Iron, 5.7 times more Magnesium, 3.2 times more Manganese, 7.1 times more Phosphorus, 71.8 times more Selenium, 1.8 times more Sodium and 3.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Wheat Bagels contain similar levels of Potassium per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Wheat Bagels contain 10.9 times more Energy, 9.5 times more Omega 3, 15.3 times more Omega 6, 9.1 times more Carbohydrate, 2.5 times more Sugars, 2.3 times more Fiber and 17.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein