Comparing Nutrients in 100 calories Enriched White Wheat Flour for CakeVS Canned Carrots with Salt

Weight per 100 calories

Enriched White Wheat Flour for Cake

27.6g

Canned Carrots with Salt

400g

Enriched White Wheat Flour for Cake has 14.5 times more energy per 100g than Canned Carrots with Salt. It has high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 100 calories - Enriched White Wheat Flour for Cake or Canned Carrots with Salt?

Macros Ratio

Protein Fat Carbs

Enriched White Wheat Flour for Cake

89%

Canned Carrots with Salt

10%

84%

100 kcal ▼

Macro Nutrients

Enriched White Wheat Flour for Cakevs Canned Carrots with Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.24%0.24g

Fat

0.78%0.76g

0.24 gvs0.76 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.11%0.035g

Saturated Fat

0.45%0.14g

0.035 gvs0.14 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.38%0.006g

Omega 3

2.75%0.044g

0.006 gvs0.044 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.58%0.099g

Omega 6

1.86%0.32g

0.099 gvs0.32 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16.6%21.6g

Carbohydrate

17%22g

21.6 gvs22 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.12%0.086g

Sugars

13.7%9.9g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.086 gvs9.9 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.24%0.47g

Fiber

15.8%6g

0.47 gvs6 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.04%2.27g

Protein

4.57%2.56g

2.27 gvs2.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Enriched White Wheat Flour for Cakevs Canned Carrots with Salt

0%0μg

Vitamin A

248%2232μg

RAE, retinol activity equivalents

0 μgvs2232 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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20.5%0.25mg

Vitamin B1

6%0.072mg

Thiamine

0.25 mgvs0.072 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.14%0.12mg

Vitamin B2

9.23%0.12mg

Riboflavin

0.12 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.88mg

Vitamin B3

14%2.2mg

Niacin, nicotinic acid, niacinamide

1.88 mgvs2.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.53%0.13mg

Vitamin B5

11%0.54mg

Pantothenic acid

0.13 mgvs0.54 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0.7%0.009mg

Vitamin B6

34.5%0.45mg

Pyridoxine

0.009 mgvs0.45 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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13%51.4μg

Vitamin B9

9%36μg

Folates and Folic Acid

51.4 μgvs36 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

12%11mg

Ascorbic acid

0 mgvs11 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.037%0.006mg

Vitamin E

19.7%2.96mg

Tocopherols and Tocotrienols

0.006 mgvs2.96 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.069%0.083μg

Vitamin K

32.7%39.2μg

Phytomenadione or phylloquinone

0.083 μgvs39.2 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Enriched White Wheat Flour for Cakevs Canned Carrots with Salt

0.39%3.87mg

Calcium

10%100mg

3.87 mgvs100 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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4.27%0.038mg

Copper

46.2%0.42mg

0.038 mgvs0.42 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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25.3%2.02mg

Iron

32%2.56mg

2.02 mgvs2.56 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.05%4.4mg

Magnesium

7.6%32mg

4.4 mgvs32 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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7.6%0.18mg

Manganese

78.3%1.8mg

0.18 mgvs1.8 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.35%23.5mg

Phosphorus

13.7%96mg

23.5 mgvs96 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.85%29mg

Potassium

21%716mg

29 mgvs716 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.46%1.35μg

Selenium

2.9%1.6μg

1.35 μgvs1.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.037%0.55mg

Sodium

64.5%968mg

0.55 mgvs968 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.56%0.17mg

Zinc

9.45%1.04mg

0.17 mgvs1.04 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.093%3.46g

Water

10%372g

3.46 gvs372 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Enriched White Wheat Flour for Cake vs Canned Carrots with Salt:

Enriched Cake White Wheat Flour has 3.4 times more Vitamin B1 and 1.4 times more Vitamin B9 than Drained Canned Carrots with Salt.
While Drained Canned Carrots with Salt contain more Vitamin A, 4.3 times more Vitamin B5, 49.1 times more Vitamin B6, more Vitamin C, 535.8 times more Vitamin E and 473 times more Vitamin K than Enriched Cake White Wheat Flour.
Both Enriched Cake White Wheat Flour and Drained Canned Carrots with Salt have similar amounts of Vitamin B2 and Vitamin B3 per 100 kcal.
Both Enriched Cake White Wheat Flour as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Enriched White Wheat Flour for Cake vs Canned Carrots with Salt:

Drained Canned Carrots with Salt contain 25.9 times more Calcium, 10.8 times more Copper, 1.3 times more Iron, 7.2 times more Magnesium, 10.3 times more Manganese, 4.1 times more Phosphorus, 24.7 times more Potassium, 1752.1 times more Sodium, 6.1 times more Zinc and 107.6 times more Water than Enriched Cake White Wheat Flour.
Both Enriched Cake White Wheat Flour and Drained Canned Carrots with Salt have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Drained Canned Carrots with Salt contain 7.2 times more Omega 3, 3.2 times more Omega 6, 115.8 times more Sugars and 12.8 times more Fiber than Enriched Cake White Wheat Flour.
Both Enriched Cake White Wheat Flour and Drained Canned Carrots with Salt have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Enriched Cake White Wheat Flour as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Enriched White Wheat Flour for CakeVS Enriched Tortilla Mix White Wheat FlourCanned Carrots with SaltVS Enriched Tortilla Mix White Wheat FlourEnriched White Wheat Flour for CakeVS Frozen CarrotsCanned Carrots with SaltVS Frozen Carrots

Compare Foods

Comparing Nutrients in 100 calories Enriched White Wheat Flour for CakeVS Canned Carrots with Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Enriched White Wheat Flour for Cake or Canned Carrots with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: