Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Unenriched Bleached 9% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Unenriched Bleached 9% Protein White (industrial) Wheat Flour	10%	4%	86%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	25% 728kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.93% 2.84g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	6.83% 1.16g	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	118% 153g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	1.48% 1.07g	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	0.082% 0.06g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 0.52g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Unenriched Bleached 9% Protein White (industrial) 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	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	15% 2.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	5.65% 0.073mg	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	15.4% 61.5μg	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	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	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	36.4% 0.33mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	54% 1.25mg	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	24% 169mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	41% 22.6μg	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	17% 1.87mg	11mg per day for Men 19-50 years
Water	5% 185g	0.64% 23.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Unenriched Bleached 9% Protein White (industrial) 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 Unenriched Bleached 9% Protein White (industrial) 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 Unenriched Bleached 9% Protein White (industrial) Wheat Flour:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 3 times more Vitamin B6, more Vitamin C, 14.6 times more Vitamin E and 32.7 times more Vitamin K than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• While 7 oz of Unenriched Bleached 9% Protein White (industrial) Wheat Flour contain 10.2 times more Vitamin B1, 2.7 times more Vitamin B2, 2.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.9 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 Unenriched Bleached 9% Protein White (industrial) 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 Unenriched Bleached 9% Protein White (industrial) 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 Unenriched Bleached 9% Protein White (industrial) Wheat Flour:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.6 times more Calcium, 1.3 times more Potassium, 120 times more Sodium and 7.8 times more Water than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• While 7 oz of Unenriched Bleached 9% Protein White (industrial) Wheat Flour contain 1.6 times more Copper, 2.4 times more Iron, 2.2 times more Magnesium, 1.4 times more Manganese, 4.3 times more Phosphorus, 28.5 times more Selenium and 3.2 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 ounces of Canned Carrots with Liquids and Salt have 4.6 times more Sugars than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• While 7 oz of Unenriched Bleached 9% Protein White (industrial) Wheat Flour contain 16 times more Energy, 10.4 times more Omega 6, 14.4 times more Carbohydrate, 1.3 times more Fiber and 15.3 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 Unenriched Bleached 9% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in seven ounces.