Comparing Nutrients in 100 grams Canned Carrots with Liquids and Salt VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	0.79% 23kcal	8.93% 259kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	7.13% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.13% 5.37g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	11.7% 8.46g	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	4.74% 1.8g	13% 4.9g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	68% 613μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	3.08% 0.04mg	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% 8μg	17.3% 69μg	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	2.22% 2mg	0% 0mg	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	4.87% 0.73mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	3.1% 31mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	14.2% 0.13mg	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	6.5% 0.52mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	33% 0.76mg	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	2.86% 20mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	26% 387mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.04% 38.5g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have 306.5 times more Vitamin A, 1.2 times more Vitamin B5, 2.8 times more Vitamin B6, more Vitamin C, 1.5 times more Vitamin E and 7.5 times more Vitamin K than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 23.3 times more Vitamin B1, 12.7 times more Vitamin B2, 11.3 times more Vitamin B3 and 8.6 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Carrots with Liquids and Salt vs Toasted Oat Bran Bread:

• Canned Carrots Solids and Liquids with Salt have 1.4 times more Potassium and 2.4 times more Water than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 2.3 times more Calcium, 6.6 times more Iron, 3.8 times more Magnesium, 1.7 times more Manganese, 5.8 times more Phosphorus, 82.5 times more Selenium, 1.6 times more Sodium and 3.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Toasted Oat Bran Bread have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Toasted Oat Bran Bread contains 11.3 times more Energy, 34.3 times more Fat, 30.6 times more Saturated Fat, 14.3 times more Omega 3, 31.2 times more Omega 6, 8.1 times more Carbohydrate, 3.4 times more Sugars, 2.7 times more Fiber and 19.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Toasted Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.