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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	5.03% 1.6g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	8.28% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	75.7% 98g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	11.8% 8.55g	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	9.4% 3.57g	12% 4.56g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Bread, white, commercially prepared, low sodium, no salt	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	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	49.2% 7.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	15.5% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	9.77% 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	3.97% 16μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	27.8% 0.25mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	33% 0.76mg	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	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	6.95% 236mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	81.5% 45μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	5% 185g	1.97% 73g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 1.8 times more Vitamin B6, more Vitamin C, 3.3 times more Vitamin E and 3.2 times more Vitamin K than Bread, white, commercially prepared, low sodium, no salt.
• While 7 oz of Bread, white, commercially prepared, low sodium, no salt contain 24.8 times more Vitamin B1, 12.6 times more Vitamin B2, 9.4 times more Vitamin B3, 2.8 times more Vitamin B5 and 13.9 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 Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Bread, white, commercially prepared, low sodium, no salt 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 Bread, white, commercially prepared, low sodium, no salt:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.5 times more Potassium and 2.5 times more Water than Bread, white, commercially prepared, low sodium, no salt.
• While 7 oz of Bread, white, commercially prepared, low sodium, no salt contain 3.5 times more Calcium, 5.8 times more Iron, 2.7 times more Magnesium, 4.7 times more Phosphorus, 56.5 times more Selenium and 2.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Bread, white, commercially prepared, low sodium, no salt contain similar levels of Copper, Manganese and Sodium per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Bread, white, commercially prepared, low sodium, no salt contain 11.6 times more Energy, 25.7 times more Fat, 32.4 times more Saturated Fat, 4.4 times more Omega 3, 12.7 times more Omega 6, 9.2 times more Carbohydrate, 1.8 times more Sugars, 1.3 times more Fiber and 14.1 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 3, Omega 6 and Protein