Comparing Nutrients in 7 ounces Whole Wheat Flour VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Whole Wheat Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	23.3% 675kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	9.05% 0.14g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	12.8% 2.17g	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	110% 143g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	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	0.14% 0.099g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	56% 21.2g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	47% 26.2g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	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	25% 0.33mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.5% 9.84mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	22% 87.3μg	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	9.4% 1.4mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	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	89.3% 7.14mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	64.7% 272mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	351% 8.07mg	39% 0.89mg	2.3mg per day for Men 19-50 years
Molybdenum	258% 116μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	101% 708mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Whole Wheat Flour vs Canned Carrots with Liquids and Salt:

• Whole-grain Wheat Flour has 26.4 times more Vitamin B1, 6.1 times more Vitamin B2, 11.8 times more Vitamin B3, 4.3 times more Vitamin B5, 3.6 times more Vitamin B6 and 5.5 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, more Vitamin C and 5.2 times more Vitamin K than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin E per 7 oz.
• Both Whole-grain Wheat Flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Whole Wheat Flour vs Canned Carrots with Liquids and Salt:

• Whole-grain Wheat Flour has 4 times more Copper, 6.9 times more Iron, 15.2 times more Magnesium, 9 times more Manganese, 17.9 times more Phosphorus, 2.1 times more Potassium, 154.5 times more Selenium and 9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 120 times more Sodium and 8.7 times more Water than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Whole-grain Wheat Flour has 14.8 times more Energy, 17.9 times more Fat, 17.2 times more Saturated Fat, 9.1 times more Omega 3, 19.5 times more Omega 6, 13.4 times more Carbohydrate, 5.9 times more Fiber and 22.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 6 times more Sugars than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.