Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Bread	16%	15%	69%

Macro Nutrients

	Canned Carrots with Salt	Bread	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	18.7% 544kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	9.27% 9g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	4.32% 1.4g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	17% 2.87g	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	72.6% 94g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	15.7% 11.4g	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	6.38% 4.62g	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	% 3.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	21% 7.94g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	38% 21g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	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	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	69.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	32.5% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	4.47% 18μg	42% 169μg	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	0.44% 0.4mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	8.1% 9.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Bread	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	25% 248mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	32.6% 0.29mg	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	88.5% 2.04mg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	8.23% 280mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	62.6% 939mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	5% 184g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Bread per 7 oz

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

• 7 ounces of Canned Carrots with Salt have more Vitamin A, 13.5 times more Vitamin C, 3.9 times more Vitamin E and 2 times more Vitamin K than Bread.
• While 7 oz of Wheat Bread contain 22.8 times more Vitamin B1, 8.4 times more Vitamin B2, 10.1 times more Vitamin B3, 6.1 times more Vitamin B5 and 9.4 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Bread provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Drained Canned Carrots with Salt as well as Wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Bread:

• 7 ounces of Canned Carrots with Salt have 1.3 times more Potassium and 2.6 times more Water than Bread.
• While 7 oz of Wheat Bread contain 5 times more Calcium, 1.4 times more Copper, 5.6 times more Iron, 5.1 times more Magnesium, 2.3 times more Manganese, 5.4 times more Phosphorus, 72 times more Selenium, 2 times more Sodium and 4 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 Wheat Bread contain 11 times more Energy, 23.8 times more Fat, 19.4 times more Saturated Fat, 14.6 times more Omega 3, 18.3 times more Omega 6, 8.6 times more Carbohydrate, 2.3 times more Sugars, 2.7 times more Fiber and 16.7 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