Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	NA	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	44% 57g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	5.83% 4.22g	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	3.03% 2.2g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	11% 4.1g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Vitamin A	97% 869μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	15.3% 0.2mg	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	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.15% 2.83mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.9% 1.03mg	4.9% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	4.4% 44mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	17.5% 0.16mg	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	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	41.4% 0.95mg	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	26% 181mg	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	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	51.4% 771mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.56% 132g	1.7% 63.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum 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 Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.4 times more Vitamin E than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 5 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 13.2 times more Vitamin B1 and 3.9 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• 5 ounces of Canned Carrots with Liquids and Salt have 2.1 times more Water than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 5 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 1.3 times more Calcium, 1.7 times more Iron, 4.7 times more Magnesium, 1.5 times more Manganese, 6.4 times more Phosphorus, 23 times more Selenium, 2.3 times more Sodium and 2.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain similar levels of Copper and 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 Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 11.2 times more Energy, 58.6 times more Fat, 7.5 times more Carbohydrate, 1.6 times more Fiber and 9.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour offer comparable quantities of Sugars per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein