Comparing Nutrients in 14 ounces Boiled Carrots VS Schar, Gluten-Free, Classic White Rolls

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%

Macro Nutrients

	Boiled Carrots	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Energy	4.8% 139kcal	32.7% 949kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	154% 200g	130g per day for Men 19-50 years
Sugars	19% 13.7g	37.6% 27.3g	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	11.3% 8.18g	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	% 8.26g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 0g	g per day for Men 19-50 years
Fiber	31.3% 12g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	5.4% 3g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Vitamin A	376% 3382μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	203% 2.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	11.3% 0.15mg	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	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.3mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.3% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Calcium	12% 119mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	42.3% 0.38mg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	35.7% 0.82mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	157% 2354mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	9.67% 358g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Schar, Gluten-Free, Classic White Rolls per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Schar, Gluten-Free, Classic White Rolls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Schar, Gluten-Free, Classic White Rolls:

• 14 ounces of Boiled Carrots have 4.1 times more Vitamin B6 and 1.8 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.
• While 14 oz of Schar, Gluten-Free, Classic White Rolls contain 9.3 times more Vitamin B1, 10.9 times more Vitamin B2 and 6 times more Vitamin B3 than Boiled and Drained Carrots.

Comparing minerals per 14 ounces for Boiled Carrots vs Schar, Gluten-Free, Classic White Rolls:

• 14 ounces of Boiled Carrots have 3.1 times more Potassium and 2.1 times more Water than Schar, Gluten-Free, Classic White Rolls.
• While 14 oz of Schar, Gluten-Free, Classic White Rolls contain 6 times more Calcium, 5.6 times more Copper, 10.5 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 10.2 times more Sodium and 2.8 times more Zinc than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Carrots as well as Schar, Gluten-Free, Classic White Rolls lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Schar, Gluten-Free, Classic White Rolls contain 6.8 times more Energy, 14.7 times more Fat, 7 times more Omega 6, 6.1 times more Carbohydrate, 2 times more Sugars, 5.7 times more Fructose, 1.7 times more Fiber and 4.4 times more Protein than Boiled and Drained Carrots.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Drained Carrots as well as Schar, Gluten-Free, Classic White Rolls provide inadequate amounts of Omega 3 in 14 ounces.