Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Bread, white, commercially prepared, toasted, low sodium no salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%

Macro Nutrients

	Canned Carrots with Salt	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	20% 581kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	5.53% 1.77g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	9.1% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	83% 108g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	NA	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	NA	38g per day for Men 19-50 years
Protein	2.27% 1.27g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Vitamin A	123% 1107μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	68.6% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	51.4% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	48.7% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	9.6% 0.13mg	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	47% 189μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.95% 5.36mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.8% 1.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	30.4% 0.27mg	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	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	36.3% 0.84mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	32% 480mg	49.7% 746mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	5% 184g	1.63% 60.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Bread, white, commercially prepared, toasted, low sodium no salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Bread, white, commercially prepared, toasted, low sodium no salt 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, white, commercially prepared, toasted, low sodium no salt:

• 7 ounces of Canned Carrots with Salt have 1.8 times more Vitamin B6 and more Vitamin C than Bread, white, commercially prepared, toasted, low sodium no salt.
• While 7 oz of Bread, white, commercially prepared, toasted, low sodium no salt contain 23.1 times more Vitamin B1, 11.2 times more Vitamin B2, 7.1 times more Vitamin B3, 2.1 times more Vitamin B5 and 10.6 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 Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin C
• Both Drained Canned Carrots with Salt as well as Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Bread, white, commercially prepared, toasted, low sodium no salt:

• 7 ounces of Canned Carrots with Salt have 1.4 times more Potassium and 3.1 times more Water than Bread, white, commercially prepared, toasted, low sodium no salt.
• While 7 oz of Bread, white, commercially prepared, toasted, low sodium no salt contain 4.8 times more Calcium, 1.3 times more Copper, 5.2 times more Iron, 3.3 times more Magnesium, 4.3 times more Phosphorus, 1.6 times more Sodium and 2.6 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Bread, white, commercially prepared, toasted, low sodium no salt contain similar levels of Manganese per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Bread, white, commercially prepared, toasted, low sodium no salt contain 11.7 times more Energy, 21.1 times more Fat, 24.8 times more Saturated Fat, 3.5 times more Omega 3, 9.9 times more Omega 6, 9.8 times more Carbohydrate and 14.1 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