Comparing Nutrients in 7 ounces Toasted Oatmeal Bread VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Oatmeal Bread	13%	15%	72%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Toasted Oatmeal Bread	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	20% 579kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	9.82% 9.53g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	4.74% 1.5g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.46g	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	80.4% 105g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	24% 17.5g	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	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	22.5% 8.53g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Toasted Oatmeal Bread	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.4% 0.69mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.57% 0.48mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	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	26.3% 105μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	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	7% 1.05mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oatmeal Bread	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	14.3% 143mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	73% 5.83mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	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	39% 272mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	64.3% 964mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	1.67% 62g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Oatmeal Bread VS Canned Carrots with Liquids and Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Oatmeal Bread versus 7 oz of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Toasted Oatmeal Bread have 18.3 times more Vitamin B1, 8.7 times more Vitamin B2, 7.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 6.6 times more Vitamin B9 than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 122.6 times more Vitamin A, 1.7 times more Vitamin B6, 6.7 times more Vitamin C, 1.4 times more Vitamin E and 5.8 times more Vitamin K than Toasted Oatmeal Bread.
• 7 ounces of Toasted Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Toasted Oatmeal Bread as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Toasted Oatmeal Bread have 2.3 times more Calcium, 2.2 times more Copper, 5.7 times more Iron, 4.6 times more Magnesium, 2.3 times more Manganese, 6.9 times more Phosphorus, 66.8 times more Selenium, 2 times more Sodium and 3.8 times more Zinc than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 3 times more Water than Toasted Oatmeal Bread.
• Both Toasted Oatmeal Bread and Canned Carrots with Liquids and Salt contain similar levels of Potassium per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Oatmeal Bread have 12.7 times more Energy, 34.3 times more Fat, 30.6 times more Saturated Fat, 13.5 times more Omega 3, 31.1 times more Omega 6, 9.8 times more Carbohydrate, 3.6 times more Sugars, 2.4 times more Fiber and 15.9 times more Protein than Canned Carrots with Liquids and Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein