Comparing Nutrients in 5 ounces Rolls, pumpernickel VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Rolls, pumpernickel	16%	9%	75%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Rolls, pumpernickel	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	13.5% 391kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	8.95% 1.52g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.6% 73.5g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	0.78% 0.57g	4.8% 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	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	20% 7.65g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Rolls, pumpernickel	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.88mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	30.5% 122μg	2.83% 11.3μg	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	0% 0mg	3.15% 2.83mg	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	5.95% 0.89mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, pumpernickel	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	9.5% 95mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	16.2% 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	49.3% 3.94mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	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	34.6% 242mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	71.6% 39.4μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	46.5% 697mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	1.23% 45.4g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, pumpernickel VS Canned Carrots with Liquids and Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Rolls, pumpernickel versus 5 oz of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rolls, pumpernickel vs Canned Carrots with Liquids and Salt:

• 5 ounces of Rolls, pumpernickel have 20 times more Vitamin B1, 11.1 times more Vitamin B2, 7.1 times more Vitamin B3, 4.5 times more Vitamin B5 and 10.8 times more Vitamin B9 than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain more Vitamin A, more Vitamin C and 6.5 times more Vitamin K than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B6 and Vitamin E per five ounces.
• 5 ounces of Rolls, pumpernickel have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Rolls, pumpernickel as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Rolls, pumpernickel vs Canned Carrots with Liquids and Salt:

• 5 ounces of Rolls, pumpernickel have 2.2 times more Calcium, 2.8 times more Copper, 5.3 times more Iron, 6 times more Magnesium, 4.2 times more Manganese, 8.6 times more Phosphorus, 1.2 times more Potassium, 69.5 times more Selenium, 2.1 times more Sodium and 5.1 times more Zinc than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain 2.9 times more Water than Rolls, pumpernickel.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rolls, pumpernickel have 12 times more Energy, 20 times more Fat, 14.1 times more Omega 3, 19.2 times more Omega 6, 9.7 times more Carbohydrate, 3 times more Fiber and 18.6 times more Protein than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain 6.2 times more Sugars than Rolls, pumpernickel.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein