Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Tortillas, ready-to-bake or -fry, flour, refrigerated

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	16.3% 16g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	24% 4.1g	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	75.4% 98g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	10% 7.36g	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	0.77% 0.56g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	18.3% 6.95g	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	Tortillas, ready-to-bake or -fry, flour, refrigerated	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	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	54.8% 8.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	9% 0.12mg	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	46.6% 187μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	23% 0.21mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	46.4% 1.07mg	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	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	80.5% 44.3μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	97% 1461mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	9.56% 1.05mg	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 Tortillas, ready-to-bake or -fry, flour, refrigerated per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Tortillas, ready-to-bake or -fry, flour, refrigerated 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 Tortillas, ready-to-bake or -fry, flour, refrigerated:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 1.9 times more Vitamin B6, more Vitamin C, more Vitamin E and 1.4 times more Vitamin K than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 7 oz of Tortillas, ready-to-bake or -fry, flour, refrigerated contain 26.5 times more Vitamin B1, 10.4 times more Vitamin B2, 10.5 times more Vitamin B3, 4 times more Vitamin B5 and 11.8 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 Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Tortillas, ready-to-bake or -fry, flour, refrigerated 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 Tortillas, ready-to-bake or -fry, flour, refrigerated:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.4 times more Potassium and 2.9 times more Water than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 7 oz of Tortillas, ready-to-bake or -fry, flour, refrigerated contain 4.7 times more Calcium, 7 times more Iron, 2.4 times more Magnesium, 10.3 times more Phosphorus, 55.8 times more Selenium, 3.1 times more Sodium and 1.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Tortillas, ready-to-bake or -fry, flour, refrigerated contain similar levels of Copper and Manganese 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 Tortillas, ready-to-bake or -fry, flour, refrigerated contain 13.3 times more Energy, 57.1 times more Fat, 117 times more Saturated Fat, 28.3 times more Omega 3, 36.8 times more Omega 6, 9.2 times more Carbohydrate, 1.5 times more Sugars, 1.9 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