Comparing Nutrients in 5 ounces Rolls, hamburger or hot dog, wheat/cracked wheat VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	13% 381kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	5.28% 5.1g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	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	51.6% 67g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	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	5.85% 4.24g	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	% 3.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	4.25% 38.3μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.7% 0.41mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	29.8% 119μg	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.2% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.05% 1.84mg	4.25% 3.83mg	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	3.78% 0.57mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.03% 9.64μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	27.8% 278mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	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	51.7% 4.14mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	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	31% 218mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	43.8% 656mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	1.35% 50g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Rolls, hamburger or hot dog, wheat/cracked wheat vs Canned Carrots with Salt:

• Rolls, hamburger or hot dog, wheat/cracked wheat have 29.6 times more Vitamin B1, 9.7 times more Vitamin B2, 8.7 times more Vitamin B3, 4.9 times more Vitamin B5, 9.3 times more Vitamin B9 and more Vitamin B12 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 20.7 times more Vitamin A, 2.1 times more Vitamin C, 1.9 times more Vitamin E and 1.4 times more Vitamin K than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Drained Canned Carrots with Salt have similar amounts of Vitamin B6 per 5 oz.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Rolls, hamburger or hot dog, wheat/cracked wheat vs Canned Carrots with Salt:

• Rolls, hamburger or hot dog, wheat/cracked wheat have 7.8 times more Calcium, 1.6 times more Copper, 4.6 times more Iron, 5.9 times more Magnesium, 2.7 times more Manganese, 6.4 times more Phosphorus, 66.8 times more Selenium, 1.9 times more Sodium and 4.5 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.6 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Drained Canned Carrots with Salt have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Rolls, hamburger or hot dog, wheat/cracked wheat have 10.8 times more Energy, 19 times more Fat, 20.7 times more Saturated Fat, 16.8 times more Omega 3, 20.4 times more Omega 6, 8.5 times more Carbohydrate, 2.8 times more Sugars, 2.8 times more Fiber and 18.3 times more Protein than Drained Canned Carrots with Salt.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.