Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS White Gluten-free Bread made with rice flour, corn starch or tapioca

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
White Gluten-free Bread made with rice flour, corn starch or tapioca	7%	19%	74%

Macro Nutrients

	Canned Carrots with Liquids and Salt	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	6.06% 1.94g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	5.8% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	70% 91g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	9.66% 7g	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	2.76% 2g	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	% 1.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	15.3% 8.55g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	11% 0.14mg	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	3.97% 16μg	18% 71.4μg	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	4.4% 3.97mg	0% 0mg	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	9.66% 1.45mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	16.5% 0.15mg	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	13% 1.03mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	18% 0.42mg	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	5.67% 39.7mg	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	5% 185g	2.3% 85.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS White Gluten-free Bread made with rice flour, corn starch or tapioca per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of White Gluten-free Bread made with rice flour, corn starch or tapioca to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C, 1.2 times more Vitamin E and 32.7 times more Vitamin K than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 7 oz of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 19.7 times more Vitamin B1, 18.7 times more Vitamin B2, 6.6 times more Vitamin B3 and 4.5 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.4 times more Copper, 2.1 times more Manganese, 2.3 times more Potassium and 2.2 times more Water than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 7 oz of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 4.5 times more Calcium, 5.1 times more Iron, 1.3 times more Magnesium, 2.6 times more Phosphorus, 1.9 times more Sodium and 1.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 10.8 times more Energy, 37.4 times more Fat, 39.1 times more Saturated Fat, 8.9 times more Omega 6, 8.5 times more Carbohydrate, 1.4 times more Sugars, 2.4 times more Fiber and 7.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca provide inadequate amounts of Omega 3 in seven ounces.