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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Canned Carrots with Liquids and Salt	White Wheat Bread	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	3.14% 3.05g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	7.33% 1.25g	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	48% 62.2g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	9.78% 7.1g	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	5.28% 3.83g	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	% 2.13g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	34.3% 13g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	White Wheat 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	60.2% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	39.5% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	8.72% 0.11mg	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	45% 180μg	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	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	9.1% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	White Wheat Bread	Recommended Dietary Allowance
Calcium	4.4% 44mg	97% 970mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	23.5% 0.21mg	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	86.6% 6.93mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	39% 0.9mg	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	21% 146mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	41.5% 23μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	45% 678mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	12.2% 1.35mg	11mg per day for Men 19-50 years
Water	3.56% 132g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS White Wheat Bread per 5 oz

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

• 5 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C, 1.9 times more Vitamin E and 1.3 times more Vitamin K than White Wheat Bread.
• While 5 oz of White Wheat Bread contain 26.8 times more Vitamin B1, 9.4 times more Vitamin B2, 10.6 times more Vitamin B3, 3.3 times more Vitamin B5 and 15.9 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 White Wheat Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as White Wheat Bread 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 White Wheat Bread:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.4 times more Potassium and 2.3 times more Water than White Wheat Bread.
• While 5 oz of White Wheat Bread contain 22.1 times more Calcium, 1.4 times more Copper, 9.4 times more Iron, 2.9 times more Magnesium, 1.4 times more Manganese, 5.2 times more Phosphorus, 40.3 times more Selenium, 2 times more Sodium and 3.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of White Wheat Bread contain 10.3 times more Energy, 15.4 times more Fat, 10.4 times more Omega 3, 15.7 times more Omega 6, 8.2 times more Carbohydrate, 2 times more Sugars, 5.1 times more Fiber and 18.4 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