Comparing Nutrients in 14 ounces Boiled Carrots VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Boiled Carrots	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	4.8% 139kcal	35.4% 1028kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	41% 6.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	133% 173g	130g per day for Men 19-50 years
Sugars	19% 13.7g	46.3% 33.6g	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	1.97% 1.43g	NA	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	51% 19.4g	38g per day for Men 19-50 years
Protein	5.4% 3g	80.8% 45.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	12.2% 0.16mg	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	14% 55.6μg	68.5% 274μg	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	16% 14.3mg	0% 0mg	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	27.3% 4.1mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	12% 119mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	56.4% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	NA	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	17% 1.35mg	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	131% 3mg	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	17% 119mg	65.8% 460mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	238% 131μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	102% 1536mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	9.67% 358g	4.13% 153g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Toasted Oat Bran Bread:

• Boiled and Drained Carrots have 426 times more Vitamin A, 2 times more Vitamin B5, 3.8 times more Vitamin B6, more Vitamin C, 2.1 times more Vitamin E and 10.5 times more Vitamin K than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 6.7 times more Vitamin B1, 7.8 times more Vitamin B2, 7.4 times more Vitamin B3 and 4.9 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Toasted Oat Bran Bread:

• Boiled and Drained Carrots have 1.9 times more Potassium and 2.3 times more Water than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 2.4 times more Calcium, 7.5 times more Copper, 10.1 times more Iron, 3.4 times more Magnesium, 4.9 times more Manganese, 3.9 times more Phosphorus, 47.1 times more Selenium, 6.7 times more Sodium and 5.3 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 14 ounces:

• Toasted Oat Bran Bread contains 7.4 times more Energy, 26.7 times more Fat, 25.5 times more Saturated Fat, 114 times more Omega 3, 20.1 times more Omega 6, 5.3 times more Carbohydrate, 2.5 times more Sugars, 1.6 times more Fiber and 15 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Toasted Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.