Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Barley flour

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Barley flour	12%	4%	84%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Barley flour	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	17% 489kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	1.5% 0.47g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	5.8% 0.99g	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	81.3% 106g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	1.56% 1.13g	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	37.7% 14.3g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Barley flour	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	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	55.5% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	4.1% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	40.7% 12.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.83% 11.3μg	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	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	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Barley flour	Recommended Dietary Allowance
Calcium	4.4% 44mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	54% 0.49mg	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	9.2% 0.74mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	63.7% 1.47mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	181% 81.4μg	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	60% 420mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	97% 53.4μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Barley flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Barley flour 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 Barley flour:

• 5 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, more Vitamin C, 1.3 times more Vitamin E and 4.5 times more Vitamin K than Barley flour.
• While 5 oz of Barley flour or meal contain 19.5 times more Vitamin B1, 4.2 times more Vitamin B2, 14.9 times more Vitamin B3 and 3.5 times more Vitamin B6 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Barley flour provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 5 ounces of Barley flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Barley flour or meal 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 Barley flour:

• 5 ounces of Canned Carrots with Liquids and Salt have 60 times more Sodium and 7.7 times more Water than Barley flour.
• While 5 oz of Barley flour or meal contain 3.3 times more Copper, 5.2 times more Iron, 10.7 times more Magnesium, 2.3 times more Manganese, 14.8 times more Phosphorus, 1.8 times more Potassium, 94.3 times more Selenium and 6.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Barley flour contain similar levels of Calcium 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 ounces of Canned Carrots with Liquids and Salt have 3.1 times more Sugars than Barley flour.
• While 5 oz of Barley flour or meal contain 15 times more Energy, 9.6 times more Omega 3, 12.4 times more Omega 6, 13.9 times more Carbohydrate, 5.6 times more Fiber and 18.1 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