Comparing Nutrients in 7 ounces Toasted Multi-grain Bread VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Toasted Multi-grain Bread	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	19.7% 572kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.13g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	5.88% 1.9g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	27.7% 0.44g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	19% 13.8g	6.73% 4.9g	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	7.3% 5.3g	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	% 3.65g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	42.3% 16g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	51.5% 29g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.7mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	17% 0.22mg	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	34.7% 139μg	3.97% 16μg	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	0.22% 0.2mg	4.4% 3.97mg	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	5.3% 0.79mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	22% 220mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	67.7% 0.61mg	22.7% 0.2mg	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	67.5% 5.4mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	190% 4.37mg	39% 0.89mg	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	70% 490mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	129% 71μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	54.8% 822mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	33.4% 3.67mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	1.7% 62.4g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Toasted Multi-grain Bread vs Canned Carrots with Liquids and Salt:

• Toasted Multi-grain Bread with Whole-grain has 12.8 times more Vitamin B1, 5.3 times more Vitamin B2, 10.4 times more Vitamin B3, 2.6 times more Vitamin B5, 2.6 times more Vitamin B6 and 8.8 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 20 times more Vitamin C, 1.8 times more Vitamin E and 6.5 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Toasted Multi-grain Bread vs Canned Carrots with Liquids and Salt:

• Toasted Multi-grain Bread with Whole-grain has 3.6 times more Calcium, 3 times more Copper, 5.2 times more Iron, 9.4 times more Magnesium, 4.9 times more Manganese, 12.4 times more Phosphorus, 1.4 times more Potassium, 89.5 times more Selenium, 1.7 times more Sodium and 6.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3 times more Water than Toasted Multi-grain Bread with Whole-grain.

Comparison of macro-nutrients per 7 ounces:

• Toasted Multi-grain Bread with Whole-grain has 12.5 times more Energy, 32.9 times more Fat, 37.9 times more Saturated Fat, 27.9 times more Omega 3, 32.4 times more Omega 6, 8.8 times more Carbohydrate, 2.8 times more Sugars, 4.5 times more Fiber and 25 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Toasted Multi-grain Bread with Whole-grain as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.