Comparing Nutrients in 14 ounces Multi-grain Bread VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Multi-grain Bread	Boiled Carrots	Recommended Dietary Allowance
Energy	36.3% 1052kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.8g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	11% 3.46g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	51% 0.81g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	39% 6.6g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	25% 32.6g	130g per day for Men 19-50 years
Sugars	35% 25.4g	19% 13.7g	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	13.4% 9.72g	1.97% 1.43g	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	% 6.7g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 10.7g	g per day for Men 19-50 years
Fiber	77.3% 29.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	95% 53g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.33mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	46.7% 0.61mg	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	74.4% 298μg	14% 55.6μg	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	0.44% 0.4mg	16% 14.3mg	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	9.8% 1.47mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Boiled Carrots	Recommended Dietary Allowance
Calcium	41% 409mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	124% 9.92mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	349% 8.04mg	26.7% 0.62mg	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	129% 905mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	237% 131μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	101% 1512mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	61.3% 6.75mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.96% 147g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Multi-grain Bread vs Boiled Carrots:

• Multi-grain Bread has 4.2 times more Vitamin B1, 3 times more Vitamin B2, 6.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 5.4 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 36 times more Vitamin C, 2.8 times more Vitamin E and 9.8 times more Vitamin K than Multi-grain Bread.
• Both Multi-grain Bread as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Multi-grain Bread vs Boiled Carrots:

• Multi-grain Bread has 3.4 times more Calcium, 16.6 times more Copper, 7.4 times more Iron, 7.8 times more Magnesium, 13.1 times more Manganese, 7.6 times more Phosphorus, 47 times more Selenium, 6.6 times more Sodium and 8.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.4 times more Water than Multi-grain Bread.
• Both Multi-grain Bread and Boiled and Drained Carrots have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Multi-grain Bread has 7.6 times more Energy, 23.5 times more Fat, 29.1 times more Saturated Fat, 205 times more Omega 3, 19.2 times more Omega 6, 5.3 times more Carbohydrate, 1.9 times more Sugars, 6.8 times more Fructose, 2.5 times more Fiber and 17.6 times more Protein than Boiled and Drained Carrots.
• Both Multi-grain Bread as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.