Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Breadfruit

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Breadfruit	4%	2%	94%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Breadfruit	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	7.05% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.56% 0.095g	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	41.4% 54g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	30% 22g	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	25.6% 9.72g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	3.8% 2.12g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Breadfruit	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	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	15.3% 0.2mg	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	6.95% 27.8μg	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	64% 57.5mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Breadfruit	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	18.5% 0.17mg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	5.18% 0.12mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	28.6% 972mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	5% 185g	3.8% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Breadfruit per 7 oz

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

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 7.3 times more Vitamin E and 19.6 times more Vitamin K than Breadfruit.
• While 7 oz of Raw Breadfruit contain 5.8 times more Vitamin B1, 2.1 times more Vitamin B3, 3.3 times more Vitamin B5, 1.8 times more Vitamin B9 and 14.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Breadfruit provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Breadfruit have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Breadfruit 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 Breadfruit:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.8 times more Calcium, 1.2 times more Copper, 7.5 times more Manganese, 120 times more Sodium, 2.4 times more Zinc and 1.3 times more Water than Breadfruit.
• While 7 oz of Raw Breadfruit contain 2.8 times more Magnesium, 1.5 times more Phosphorus and 2.8 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Breadfruit contain similar levels of Iron per seven ounces.
• 7 ounces of Breadfruit lack sufficient amounts of Calcium and Zinc
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Breadfruit lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Breadfruit contain 4.5 times more Energy, 5.1 times more Carbohydrate, 4.5 times more Sugars and 2.7 times more Fiber than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Breadfruit provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.