Comparing Nutrients in 7 ounces Garlic bread, frozen VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Garlic bread, frozen	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	24% 695kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	32.7% 10.5g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	63% 10.7g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.7% 82.8g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	10% 7.32g	6.73% 4.9g	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	1.7% 1.23g	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	% 0.83g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.4% 0.92mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.2mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.16mg	17% 0.22mg	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	92% 369μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	4.4% 3.97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.98% 18IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.6% 2.34mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.8% 58.5μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	22.7% 0.2mg	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	75.7% 6.05mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	38% 0.88mg	39% 0.89mg	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	24.7% 173mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	1.7% 63g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Garlic bread, frozen vs Canned Carrots with Liquids and Salt:

• Garlic bread, frozen has 24.3 times more Vitamin B1, 6.8 times more Vitamin B2, 9.8 times more Vitamin B3, 4.7 times more Vitamin B5, 23.3 times more Vitamin B9, more Vitamin B12, more Vitamin D, 1.6 times more Vitamin E and 3 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 47.2 times more Vitamin A, 1.3 times more Vitamin B6 and 10 times more Vitamin C than Garlic bread, frozen.

Comparing minerals per 7 ounces for Garlic bread, frozen vs Canned Carrots with Liquids and Salt:

• Garlic bread, frozen has 5.9 times more Iron, 2.6 times more Magnesium, 4.4 times more Phosphorus, 41.5 times more Selenium, 2.3 times more Sodium and 3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.7 times more Potassium and 2.9 times more Water than Garlic bread, frozen.
• Both Garlic bread, frozen and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium, Copper and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Garlic bread, frozen has 15.2 times more Energy, 118.6 times more Fat, 211.2 times more Saturated Fat, 4.8 times more Omega 3, 96.1 times more Omega 6, 7.8 times more Carbohydrate, 1.5 times more Sugars, 1.4 times more Fiber and 14.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Garlic bread, frozen as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.