Comparing Nutrients in 5 ounces Garlic bread, frozen VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Garlic bread, frozen	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17% 496kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.5g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	45% 7.63g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.5% 59g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	4.85% 3.5g	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	1.2% 0.88g	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	% 0.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.33% 3.54g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	21% 12g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.6% 0.65mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.87mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.94mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.05% 0.12mg	12.2% 0.16mg	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	66% 264μg	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.72% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	4.25% 3.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.13% 12.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.67mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	16.4% 0.15mg	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	54% 4.32mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	27% 0.63mg	27.7% 0.64mg	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	17.6% 123mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	42.8% 23.5μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	51.4% 771mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	1.2% 45g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Garlic bread, frozen vs Canned Carrots with Salt:

• Garlic bread, frozen has 25.7 times more Vitamin B1, 6.1 times more Vitamin B2, 7.5 times more Vitamin B3, 4.9 times more Vitamin B5, 20.7 times more Vitamin B9, more Vitamin B12, more Vitamin D, 1.6 times more Vitamin E and 3 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 42.9 times more Vitamin A, 1.3 times more Vitamin B6 and 13.5 times more Vitamin C than Garlic bread, frozen.

Comparing minerals per 5 ounces for Garlic bread, frozen vs Canned Carrots with Salt:

• Garlic bread, frozen has 4.8 times more Iron, 2.9 times more Magnesium, 3.6 times more Phosphorus, 41.5 times more Selenium, 2.2 times more Sodium and 3.3 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.7 times more Potassium and 2.9 times more Water than Garlic bread, frozen.
• Both Garlic bread, frozen and Drained Canned Carrots with Salt have similar amounts of Calcium, Copper and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Garlic bread, frozen has 14 times more Energy, 87.4 times more Fat, 146.7 times more Saturated Fat, 3.5 times more Omega 3, 68.1 times more Omega 6, 7.5 times more Carbohydrate, 1.5 times more Sugars, 1.7 times more Fiber and 13.1 times more Protein than Drained Canned Carrots with Salt.
• Both Garlic bread, frozen as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.