Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Canned Carrots with Salt	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	14% 403kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	5.93% 5.75g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	8.3% 1.4g	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	62% 80.4g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	6.27% 4.54g	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	7.83% 2.98g	62.7% 24g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Rye Reduced-calorie 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	60.7% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	11.8% 0.15mg	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	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.95% 5.36mg	0.88% 0.79mg	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	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	29.3% 0.26mg	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	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	39% 0.9mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	101% 55.4μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	68% 1018mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	5% 184g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Rye Reduced-calorie Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Rye Reduced-calorie 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 Rye Reduced-calorie Bread:

• 7 ounces of Canned Carrots with Salt have more Vitamin A, 1.5 times more Vitamin B6, 6.8 times more Vitamin C, 2.6 times more Vitamin E and 16.3 times more Vitamin K than Rye Reduced-calorie Bread.
• While 7 oz of Rye Reduced-calorie Bread contain 20.4 times more Vitamin B1, 8 times more Vitamin B2, 4.6 times more Vitamin B3, 2.2 times more Vitamin B5 and 6.4 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 Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Rye Reduced-calorie Bread:

• 7 ounces of Canned Carrots with Salt have 1.8 times more Potassium and 2 times more Water than Rye Reduced-calorie Bread.
• While 7 oz of Rye Reduced-calorie Bread contain 3 times more Calcium, 1.3 times more Copper, 4.8 times more Iron, 2.8 times more Magnesium, 3.3 times more Phosphorus, 69.8 times more Selenium, 2.1 times more Sodium and 2.5 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Rye Reduced-calorie Bread contain similar levels of Manganese per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Rye Reduced-calorie Bread contain 8.1 times more Energy, 15.3 times more Fat, 3.7 times more Omega 3, 9 times more Omega 6, 7.3 times more Carbohydrate, 8 times more Fiber and 14.2 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Rye Reduced-calorie Bread offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein