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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Wheat Bread Flour	14%	4%	82%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Wheat Bread Flour	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	17.6% 512kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.43% 2.35g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	5.7% 0.97g	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	79% 103g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	0.61% 0.44g	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Wheat Bread 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	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	4.03% 0.052mg	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	11.7% 46.8μg	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	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Wheat Bread Flour	Recommended Dietary Allowance
Calcium	4.4% 44mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	28.7% 0.26mg	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	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	49% 1.12mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	102% 56.3μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.51% 19g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 3 times more Vitamin B6, more Vitamin C, 1.8 times more Vitamin E and 32.7 times more Vitamin K than Wheat Bread Flour.
• While 5 oz of Wheat Bread Flour contain 4.2 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 3.2 times more Vitamin B5 and 4.1 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 Bread Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Wheat Bread Flour 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 Bread Flour:

• 5 ounces of Canned Carrots with Liquids and Salt have 2.1 times more Calcium, 1.7 times more Potassium, 120 times more Sodium and 7 times more Water than Wheat Bread Flour.
• While 5 oz of Wheat Bread Flour contain 1.8 times more Copper, 1.7 times more Iron, 2.8 times more Magnesium, 1.8 times more Manganese, 4.9 times more Phosphorus, 99.3 times more Selenium and 2.9 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
• 5 ounces of Wheat Bread Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Liquids and Salt have 7.9 times more Sugars than Wheat Bread Flour.
• While 5 oz of Wheat Bread Flour contain 15.7 times more Energy, 5.4 times more Omega 3, 12.2 times more Omega 6, 13.5 times more Carbohydrate, 1.3 times more Fiber and 20.7 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