Comparing Nutrients in 100 calories Frozen Whole Wheat Chapati Bread VS Carrots

Weight per 100 calories

• Frozen Whole Wheat Chapati Bread: 33.4g
• Carrots: 244g

Frozen Whole Wheat Chapati Bread has 7.3 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 100 calories - Frozen Whole Wheat Chapati Bread or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Chapati Bread	11%	28%	61%
Carrots	8%	5%	87%

Macro Nutrients

	Frozen Whole Wheat Chapati Bread	Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.17% 3.08g	0.6% 0.59g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.3% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	18% 23.4g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	16% 11.6g	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	0.12% 0.09g	1.85% 1.34g	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	% 0.1g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 0.13g	% 8.76g	g per day for Men 19-50 years
Fiber	8.54% 3.24g	18% 6.83g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Chapati Bread	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	226% 2037μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.63% 0.06mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.64% 1.54mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.75% 0.19mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.094mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	18% 5.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.76% 15μg	11.6% 46.3μg	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	16% 14.4mg	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	1.23% 0.18mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.92% 1.1μg	27% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Chapati Bread	Carrots	Recommended Dietary Allowance
Calcium	1.2% 12mg	8.05% 80.5mg	1000mg per day for Men 19-50 years
Copper	8.5% 0.077mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.8μg	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	9.2% 0.74mg	9.15% 0.73mg	8mg per day for Men 19-50 years
Magnesium	4.46% 18.7mg	6.97% 29.3mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	15% 0.35mg	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	7.55% 53mg	12% 85.4mg	700mg per day for Men 19-50 years
Potassium	1.93% 65.6mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	16% 8.9μg	0.44% 0.24μg	55μg per day for Men 19-50 years
Sodium	6.64% 100mg	11.2% 168mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	5.32% 0.59mg	11mg per day for Men 19-50 years
Water	0.32% 12g	5.82% 215g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen Whole Wheat Chapati Bread vs Carrots:

• Raw Carrots contain more Vitamin A, 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, 3.6 times more Vitamin B5, 3.6 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin C, 8.8 times more Vitamin E and 29.2 times more Vitamin K than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread and Raw Carrots have similar amounts of Vitamin B1 per 100 kcal.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Whole Wheat Chapati Bread vs Carrots:

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 1.7 times more Manganese and 36.5 times more Selenium than Raw Carrots.
• While Raw Carrots contain 6.7 times more Calcium, 1.4 times more Copper, 1.6 times more Magnesium, 1.6 times more Phosphorus, 11.9 times more Potassium, 1.7 times more Sodium and 18.2 times more Water than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread and Raw Carrots have similar amounts of Iron and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 5.3 times more Fat and 14.2 times more Saturated Fat than Raw Carrots.
• While Raw Carrots contain 1.5 times more Carbohydrate, 11.8 times more Sugars, 14.9 times more Fructose and 2.1 times more Fiber than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread and Raw Carrots have similar amounts of Energy, Omega 6 and Protein per 100 kcal.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.