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

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Toasted Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Boiled Carrots	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	4.8% 139kcal	32.7% 949kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	6.57% 2.1g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	30.3% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	43.5% 7.4g	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	150% 195g	130g per day for Men 19-50 years
Sugars	19% 13.7g	23% 16.7g	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	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	149% 56.8g	38g per day for Men 19-50 years
Protein	5.4% 3g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	26.6% 0.35mg	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	81.4% 325μg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	12% 119mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	65% 0.58mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	174% 4mg	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	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	177% 97μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	145% 2171mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	9.67% 358g	3.83% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Toasted Oat Bran Reduced-calorie Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Toasted Oat Bran Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Boiled Carrots have more Vitamin A, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6, more Vitamin C, 3.1 times more Vitamin E and 6.9 times more Vitamin K than Toasted Oat Bran Reduced-calorie Bread.
• While 14 oz of Toasted Oat Bran Reduced-calorie Bread contain 5.1 times more Vitamin B1, 4.9 times more Vitamin B2, 6.3 times more Vitamin B3 and 5.9 times more Vitamin B9 than Boiled and Drained Carrots.
• 14 ounces of Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Carrots as well as Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Carrots have 1.9 times more Potassium and 2.5 times more Water than Toasted Oat Bran Reduced-calorie Bread.
• While 14 oz of Toasted Oat Bran Reduced-calorie Bread contain 2.3 times more Calcium, 8.6 times more Copper, 11 times more Iron, 5.5 times more Magnesium, 6.5 times more Manganese, 4.8 times more Phosphorus, 35 times more Selenium, 9.4 times more Sodium and 6 times more Zinc than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Oat Bran Reduced-calorie Bread contain 6.8 times more Energy, 21.1 times more Fat, 122 times more Omega 3, 21.4 times more Omega 6, 6 times more Carbohydrate, 4.8 times more Fiber and 12.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Toasted Oat Bran Reduced-calorie Bread offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein