Comparing Nutrients in 7 ounces Tortillas, ready-to-bake or -fry, flour, refrigerated VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	21% 607kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	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	75.4% 98g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	10% 7.36g	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	0.77% 0.56g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	29% 16.3g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83% 1mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.8% 8.76mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	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	46.6% 187μg	3.97% 16μg	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	0% 0mg	4.4% 3.97mg	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	0% 0mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, refrigerated	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	29% 290mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	23% 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	90% 7.2mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	46.4% 1.07mg	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	58.4% 409mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	80.5% 44.3μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	97% 1461mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	1.7% 63.5g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, flour, refrigerated VS Canned Carrots with Liquids and Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Tortillas, ready-to-bake or -fry, flour, refrigerated 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 Tortillas, ready-to-bake or -fry, flour, refrigerated vs Canned Carrots with Liquids and Salt:

• 7 ounces of Tortillas, ready-to-bake or -fry, flour, refrigerated have 26.5 times more Vitamin B1, 10.4 times more Vitamin B2, 10.5 times more Vitamin B3, 4 times more Vitamin B5 and 11.8 times more Vitamin B9 than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.9 times more Vitamin B6, more Vitamin C, more Vitamin E and 1.4 times more Vitamin K than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• 7 ounces of Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tortillas, ready-to-bake or -fry, flour, refrigerated vs Canned Carrots with Liquids and Salt:

• 7 ounces of Tortillas, ready-to-bake or -fry, flour, refrigerated have 4.7 times more Calcium, 7 times more Iron, 2.4 times more Magnesium, 10.3 times more Phosphorus, 55.8 times more Selenium, 3.1 times more Sodium and 1.8 times more Zinc than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 1.4 times more Potassium and 2.9 times more Water than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• Both Tortillas, ready-to-bake or -fry, flour, refrigerated and Canned Carrots with Liquids and Salt contain similar levels of Copper and Manganese 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 Tortillas, ready-to-bake or -fry, flour, refrigerated have 13.3 times more Energy, 57.1 times more Fat, 117 times more Saturated Fat, 28.3 times more Omega 3, 36.8 times more Omega 6, 9.2 times more Carbohydrate, 1.5 times more Sugars, 1.9 times more Fiber and 14.1 times more Protein than Canned Carrots with Liquids and Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein