Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Toasted Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Toasted Rye Bread	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	14% 403kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	3.05% 0.98g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	6.77% 1.15g	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	58% 75.3g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	8.27% 6g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Toasted Rye Bread	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	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	36.2% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	8.07% 0.1mg	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	36.5% 146μg	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	0.31% 0.28mg	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	3.5% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	4.4% 44mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	32% 0.29mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	55.8% 1.3mg	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% 196mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	7.63% 259mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	87.6% 48μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	3.56% 132g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Toasted Rye Bread:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 1.5 times more Vitamin B6, 10 times more Vitamin C, 2 times more Vitamin E and 7.5 times more Vitamin K than Toasted Rye Bread.
• While Toasted Rye Bread contains 20.1 times more Vitamin B1, 12.3 times more Vitamin B2, 8.9 times more Vitamin B3, 2.3 times more Vitamin B5 and 12.9 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Toasted Rye Bread have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Toasted Rye Bread:

• Canned Carrots Solids and Liquids with Salt have 3 times more Water than Toasted Rye Bread.
• While Toasted Rye Bread contains 2.6 times more Calcium, 2 times more Copper, 6 times more Iron, 4.8 times more Magnesium, 2 times more Manganese, 6.9 times more Phosphorus, 85 times more Selenium, 2.8 times more Sodium and 4.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Toasted Rye Bread have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toasted Rye Bread contains 12.3 times more Energy, 25.7 times more Fat, 27.5 times more Saturated Fat, 8.3 times more Omega 3, 14.5 times more Omega 6, 9.9 times more Carbohydrate, 1.7 times more Sugars, 3.6 times more Fiber and 16.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Toasted Rye Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.