Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Rolls, pumpernickel

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Rolls, pumpernickel	16%	9%	75%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Rolls, pumpernickel	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	19% 548kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	3.07% 0.98g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	12.5% 2.13g	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	79% 103g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	1.1% 0.79g	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Rolls, pumpernickel	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	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	24.6% 1.23mg	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	42.7% 171μg	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	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Rolls, pumpernickel	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	63.3% 0.57mg	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	69% 5.5mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	165% 3.8mg	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	48.5% 339mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	65% 976mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	5% 185g	1.7% 63.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Rolls, pumpernickel per 7 oz

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

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, more Vitamin C and 6.5 times more Vitamin K than Rolls, pumpernickel.
• While 7 oz of Rolls, pumpernickel contain 20 times more Vitamin B1, 11.1 times more Vitamin B2, 7.1 times more Vitamin B3, 4.5 times more Vitamin B5 and 10.8 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Rolls, pumpernickel provide similar amounts of Vitamin B6 and Vitamin E per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Rolls, pumpernickel have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Rolls, pumpernickel 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, pumpernickel:

• 7 ounces of Canned Carrots with Liquids and Salt have 2.9 times more Water than Rolls, pumpernickel.
• While 7 oz of Rolls, pumpernickel contain 2.2 times more Calcium, 2.8 times more Copper, 5.3 times more Iron, 6 times more Magnesium, 4.2 times more Manganese, 8.6 times more Phosphorus, 69.5 times more Selenium, 2.1 times more Sodium and 5.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Rolls, pumpernickel contain similar levels of Potassium 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 ounces of Canned Carrots with Liquids and Salt have 6.2 times more Sugars than Rolls, pumpernickel.
• While 7 oz of Rolls, pumpernickel contain 12 times more Energy, 20 times more Fat, 14.1 times more Omega 3, 19.2 times more Omega 6, 9.7 times more Carbohydrate, 3 times more Fiber and 18.6 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