Comparing Nutrients in 100 grams Canned Carrots with Salt VS Toasted Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Toasted Bread	17%	12%	71%

Macro Nutrients

	Canned Carrots with Salt	Toasted Bread	Recommended Dietary Allowance
Energy	0.86% 25kcal	10.8% 313kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	4.4% 4.27g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	9.18% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.26% 5.54g	43% 55.8g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	8.86% 6.4g	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	3.95% 1.5g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Toasted Bread	Recommended Dietary Allowance
Vitamin A	62% 558μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	36.6% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	39% 6.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	9.12% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	11.8% 0.15mg	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	2.25% 9μg	21.5% 86μg	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	3% 2.7mg	0.22% 0.2mg	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	4.93% 0.74mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	4.75% 5.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Toasted Bread	Recommended Dietary Allowance
Calcium	2.5% 25mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	22% 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	8% 0.64mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	60% 1.38mg	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	3.43% 24mg	27% 188mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	6.56% 223mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	60.7% 33.4μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	40% 601mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.65% 24.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Toasted Bread per 100 g

Compare the macro and micronutrient content in 100 g of Canned Carrots with Salt versus 100 g of Toasted Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Toasted Bread:

• 100 grams of Canned Carrots with Salt have more Vitamin A, 13.5 times more Vitamin C, 3.1 times more Vitamin E and 1.7 times more Vitamin K than Toasted Bread.
• While 100 g of Toasted Wheat Bread contain 24.4 times more Vitamin B1, 12.7 times more Vitamin B2, 11.3 times more Vitamin B3, 3.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 9.6 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 100 grams of Toasted Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Drained Canned Carrots with Salt as well as Toasted Wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Toasted Bread:

• 100 grams of Canned Carrots with Salt have 3.8 times more Water than Toasted Bread.
• While 100 g of Toasted Wheat Bread contain 6.6 times more Calcium, 1.9 times more Copper, 6.4 times more Iron, 7.4 times more Magnesium, 3.1 times more Manganese, 7.8 times more Phosphorus, 83.5 times more Selenium, 2.5 times more Sodium and 5.7 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Toasted Bread contain similar levels of Potassium per 100 grams.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Toasted Wheat Bread contain 12.5 times more Energy, 22.5 times more Fat, 27.5 times more Saturated Fat, 14.6 times more Omega 3, 19.7 times more Omega 6, 10.1 times more Carbohydrate, 2.6 times more Sugars, 3.1 times more Fiber and 20.3 times more Protein than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein