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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Canned Carrots with Salt	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	5.88% 1.9g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	72% 93g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	19% 13.8g	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	7.3% 5.3g	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	% 3.65g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	42.3% 16g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	51.5% 29g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	43.7% 0.57mg	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	4.47% 18μg	34.7% 139μg	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	5.95% 5.36mg	0.22% 0.2mg	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	9.8% 1.47mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	67.7% 0.61mg	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	16% 1.27mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	190% 4.37mg	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	6.8% 47.6mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	129% 71μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	54.8% 822mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	33.4% 3.67mg	11mg per day for Men 19-50 years
Water	5% 184g	1.7% 62.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Toasted Multi-grain Bread per 7 oz

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

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

• 7 ounces of Canned Carrots with Salt have more Vitamin A, 27 times more Vitamin C, 1.9 times more Vitamin E and 6.5 times more Vitamin K than Toasted Multi-grain Bread.
• While 7 oz of Toasted Multi-grain Bread with Whole-grain contain 13.5 times more Vitamin B1, 4.7 times more Vitamin B2, 8 times more Vitamin B3, 2.7 times more Vitamin B5, 2.6 times more Vitamin B6 and 7.8 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Toasted Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Drained Canned Carrots with Salt as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Carrots with Salt have 3 times more Water than Toasted Multi-grain Bread.
• While 7 oz of Toasted Multi-grain Bread with Whole-grain contain 4.4 times more Calcium, 3 times more Copper, 4.3 times more Iron, 10.6 times more Magnesium, 4.9 times more Manganese, 10.3 times more Phosphorus, 1.4 times more Potassium, 89.5 times more Selenium, 1.7 times more Sodium and 7.1 times more Zinc than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toasted Multi-grain Bread with Whole-grain contain 11.5 times more Energy, 24.2 times more Fat, 26.3 times more Saturated Fat, 20.3 times more Omega 3, 22.9 times more Omega 6, 8.5 times more Carbohydrate, 2.8 times more Sugars, 5.4 times more Fiber and 22.7 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein