Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Rolls, dinner, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Rolls, dinner, whole-wheat	12%	15%	73%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	18.2% 528kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	9.6% 9.33g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	23.8% 4.04g	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	78% 101g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	23% 16.8g	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	39% 15g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Rolls, dinner, whole-wheat	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	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	29.8% 0.39mg	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	15% 59.5μg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	52.7% 0.47mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	198% 4.56mg	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	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	178% 98μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	69% 1034mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	5% 185g	1.78% 65.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Rolls, dinner, whole-wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Rolls, dinner, whole-wheat 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 Rolls, dinner, whole-wheat:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, more Vitamin C and 4.9 times more Vitamin K than Rolls, dinner, whole-wheat.
• While 7 oz of Rolls, dinner, whole-wheat contain 13.1 times more Vitamin B1, 5.6 times more Vitamin B2, 8.7 times more Vitamin B3, 3.5 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.8 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Rolls, dinner, whole-wheat provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Rolls, dinner, whole-wheat 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 Rolls, dinner, whole-wheat:

• 7 ounces of Canned Carrots with Liquids and Salt have 2.8 times more Water than Rolls, dinner, whole-wheat.
• While 7 oz of Rolls, dinner, whole-wheat contain 3.4 times more Calcium, 2.3 times more Copper, 4.7 times more Iron, 9.4 times more Magnesium, 5.1 times more Manganese, 11.2 times more Phosphorus, 1.6 times more Potassium, 123.5 times more Selenium, 2.2 times more Sodium and 6.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Rolls, dinner, whole-wheat contain 11.6 times more Energy, 33.6 times more Fat, 33.4 times more Saturated Fat, 15.1 times more Omega 3, 36.4 times more Omega 6, 9.5 times more Carbohydrate, 3.4 times more Sugars, 4.2 times more Fiber and 15 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