Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Enriched Self-rising All-purpose White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	4.53% 0.77g	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	113% 147g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	0.6% 0.44g	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	14% 5.36g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Enriched Self-rising All-purpose White Wheat Flour	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	111% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	72.3% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	7.63% 0.099mg	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	97% 389μg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	67% 671mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	24.7% 0.22mg	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	116% 9.27mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	86.3% 2mg	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	169% 1181mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	158% 2367mg	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	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Enriched Self-rising All-purpose White Wheat Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Enriched Self-rising All-purpose White Wheat Flour 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 Enriched Self-rising All-purpose White Wheat Flour:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 2.2 times more Vitamin B6, more Vitamin C, 14.6 times more Vitamin E and 32.7 times more Vitamin K than Enriched Self-rising All-purpose White Wheat Flour.
• While 7 oz of Enriched Self-rising All-purpose White Wheat Flour contain 35.5 times more Vitamin B1, 15.3 times more Vitamin B2, 13.9 times more Vitamin B3, 3.2 times more Vitamin B5 and 24.5 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 Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Enriched Self-rising All-purpose White Wheat Flour 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 Enriched Self-rising All-purpose White Wheat Flour:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.4 times more Potassium and 8.8 times more Water than Enriched Self-rising All-purpose White Wheat Flour.
• While 7 oz of Enriched Self-rising All-purpose White Wheat Flour contain 10.9 times more Calcium, 9 times more Iron, 2.1 times more Magnesium, 2.2 times more Manganese, 29.8 times more Phosphorus, 86 times more Selenium, 5 times more Sodium and 2.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Enriched Self-rising All-purpose White Wheat Flour contain similar levels of Copper 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 11.2 times more Sugars than Enriched Self-rising All-purpose White Wheat Flour.
• While 7 oz of Enriched Self-rising All-purpose White Wheat Flour contain 15.4 times more Energy, 6.9 times more Omega 6, 13.8 times more Carbohydrate, 1.5 times more Fiber and 17.1 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 6 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 3 in seven ounces.