Comparing Nutrients in 7 ounces Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	10%	19%	71%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	21.2% 615kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	26% 19g	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	0.96% 0.69g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	28.3% 16g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	4.4% 3.97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	16.3% 163mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	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	19.3% 1.55mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	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	35.7% 250mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	94% 1403mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	1.5% 56g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch VS Canned Carrots with Liquids and Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch versus 7 oz of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch vs Canned Carrots with Liquids and Salt:

• 7 ounces of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 3.6 times more Vitamin B5 than Canned Carrots with Liquids and Salt.

Comparing minerals per 7 ounces for Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch vs Canned Carrots with Liquids and Salt:

• 7 ounces of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 2.6 times more Calcium, 1.5 times more Iron, 4.9 times more Magnesium, 1.8 times more Manganese, 6.3 times more Phosphorus, 2.9 times more Sodium and 2.4 times more Zinc than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 3.3 times more Water than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch and Canned Carrots with Liquids and Salt contain similar levels of Copper and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 13.5 times more Energy, 45.7 times more Fat, 10.3 times more Carbohydrate, 3.9 times more Sugars, 2 times more Fiber and 13.8 times more Protein than Canned Carrots with Liquids and Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein