Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Hard Red Spring Wheat

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Hard Red Spring Wheat	18%	5%	77%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Hard Red Spring Wheat	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	8.5% 1.44g	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	104% 135g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	1.12% 0.81g	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	63.7% 24.2g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Hard Red Spring 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	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	71% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	51.3% 0.67mg	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	21.3% 85.3μg	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	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Hard Red Spring Wheat	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	90% 0.81mg	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	350% 8.05mg	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	94% 659mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	255% 140μg	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	50% 5.5mg	11mg per day for Men 19-50 years
Water	5% 185g	0.68% 25.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Hard Red Spring Wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Hard Red Spring 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 Hard Red Spring Wheat:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, more Vitamin C and 5.2 times more Vitamin K than Hard Red Spring Wheat.
• While 7 oz of Hard Red Spring Wheat contain 26.5 times more Vitamin B1, 4.1 times more Vitamin B2, 13.6 times more Vitamin B3, 6.7 times more Vitamin B5, 3 times more Vitamin B6, 5.4 times more Vitamin B9 and 1.4 times more Vitamin E 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 Hard Red Spring Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Hard Red Spring 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 Hard Red Spring Wheat:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.2 times more Calcium, 120 times more Sodium and 7.3 times more Water than Hard Red Spring Wheat.
• While 7 oz of Hard Red Spring Wheat contain 4 times more Copper, 6.9 times more Iron, 13.8 times more Magnesium, 9 times more Manganese, 16.6 times more Phosphorus, 2 times more Potassium, 176.8 times more Selenium and 9.6 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 6 times more Sugars than Hard Red Spring Wheat.
• While 7 oz of Hard Red Spring Wheat contain 14.3 times more Energy, 4.5 times more Omega 3, 13 times more Omega 6, 12.7 times more Carbohydrate, 6.8 times more Fiber and 26.6 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