Comparing Nutrients in 14 ounces Toasted Protein Bread VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Toasted Protein Bread	20%	8%	72%
Carrots	8%	5%	87%

Macro Nutrients

	Toasted Protein Bread	Carrots	Recommended Dietary Allowance
Energy	37% 1072kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	9.82% 9.53g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	24.4% 4.14g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 191g	29.2% 38g	130g per day for Men 19-50 years
Sugars	7.9% 5.7g	26% 19g	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	3% 2.2g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 14.2g	g per day for Men 19-50 years
Fiber	34.5% 13g	29.2% 11g	38g per day for Men 19-50 years
Protein	94% 52.4g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Protein Bread	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.26mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.54mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	98% 393μg	19% 75.4μg	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	26% 23.4mg	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	9.53% 1.43mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Protein Bread	Carrots	Recommended Dietary Allowance
Calcium	54% 540mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	226% 18mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	24.7% 0.57mg	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	107% 750mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	40.4% 1373mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	261% 144μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	3.65% 135g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Toasted Protein Bread vs Carrots:

• Toasted Protein Bread with Gluten has 4.8 times more Vitamin B1, 6.7 times more Vitamin B2, 4.3 times more Vitamin B3 and 5.2 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 2 times more Vitamin B6, more Vitamin C, 1.8 times more Vitamin E and 10.2 times more Vitamin K than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread with Gluten and Raw Carrots have similar amounts of Vitamin B5 per 14 oz.
• Both Toasted Protein Bread with Gluten as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Toasted Protein Bread vs Carrots:

• Toasted Protein Bread with Gluten has 4.1 times more Calcium, 4.6 times more Copper, 15.2 times more Iron, 4.7 times more Magnesium, 5.6 times more Manganese, 5.4 times more Phosphorus, 362 times more Selenium, 6.4 times more Sodium and 4.9 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.6 times more Water than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread with Gluten and Raw Carrots have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toasted Protein Bread with Gluten has 6.6 times more Energy, 10 times more Fat, 11.4 times more Saturated Fat, 32.5 times more Omega 3, 10.4 times more Omega 6, 5 times more Carbohydrate and 14.2 times more Protein than Raw Carrots.
• While Raw Carrots contain 3.3 times more Sugars than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread with Gluten and Raw Carrots have similar amounts of Fiber per 14 oz.
• Both Toasted Protein Bread with Gluten as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.