Comparing Nutrients in 14 ounces Bread, white, commercially prepared (includes soft bread crumbs) VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%
Carrots	8%	5%	87%

Macro Nutrients

	Bread, white, commercially prepared (includes soft bread crumbs)	Carrots	Recommended Dietary Allowance
Energy	36.4% 1056kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13.2g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	8.66% 2.77g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	33.3% 5.66g	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	151% 196g	29.2% 38g	130g per day for Men 19-50 years
Sugars	31% 22.5g	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	13.3% 9.64g	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	% 6.23g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 0g	% 14.2g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	29.2% 11g	38g per day for Men 19-50 years
Protein	62.7% 35g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared (includes soft bread crumbs)	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	176% 2.1mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	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	110% 441μg	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	5.82% 0.87mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared (includes soft bread crumbs)	Carrots	Recommended Dietary Allowance
Calcium	57% 572mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	4.85% 194μg	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	179% 14.3mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	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	55.6% 389mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	159% 87.3μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	130% 1945mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	3.9% 145g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Bread, white, commercially prepared (includes soft bread crumbs) vs Carrots:

• Bread, white, commercially prepared (includes soft bread crumbs) have 8.1 times more Vitamin B1, 4.2 times more Vitamin B2, 4.9 times more Vitamin B3, 2 times more Vitamin B5 and 5.8 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C, 3 times more Vitamin E and 66 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Bread, white, commercially prepared (includes soft bread crumbs) vs Carrots:

• Bread, white, commercially prepared (includes soft bread crumbs) have 4.4 times more Calcium, 2.2 times more Copper, 15.3 times more Fluoride, 12 times more Iron, 1.9 times more Magnesium, 3.7 times more Manganese, 2.8 times more Phosphorus, 220 times more Selenium, 7.1 times more Sodium and 3.1 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.5 times more Potassium and 2.4 times more Water than Bread, white, commercially prepared (includes soft bread crumbs).

Comparison of macro-nutrients per 14 ounces:

• Bread, white, commercially prepared (includes soft bread crumbs) have 6.5 times more Energy, 13.9 times more Fat, 21.8 times more Saturated Fat, 83 times more Omega 3, 14.3 times more Omega 6, 5.2 times more Carbohydrate, 4.4 times more Fructose and 9.5 times more Protein than Raw Carrots.
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Raw Carrots have similar amounts of Sugars and Fiber per 14 oz.
• Both Bread, white, commercially prepared (includes soft bread crumbs) as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.