Comparing Nutrients in 14 ounces Boiled Carrots VS Udi's, Gluten Free, Whole Grain Dinner Rolls

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Udi's, Gluten Free, Whole Grain Dinner Rolls	14%	32%	54%

Macro Nutrients

	Boiled Carrots	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Energy	4.8% 139kcal	45% 1306kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	47.5% 46g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	17% 5.5g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	440% 7.03g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	73.5% 12.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	135% 176g	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	3.94% 2.86g	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	% 2.06g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 0g	g per day for Men 19-50 years
Fiber	31.3% 12g	117% 44.5g	38g per day for Men 19-50 years
Protein	5.4% 3g	83.6% 47g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Udi's, Gluten Free, Whole Grain Dinner 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	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	94% 15mg	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	NA	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	NA	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	36.8% 5.5mg	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	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Calcium	12% 119mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	114% 1.03mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	292% 6.7mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	32% 1084mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	134% 2012mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	9.67% 358g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Udi's, Gluten Free, Whole Grain Dinner Rolls per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Udi's, Gluten Free, Whole Grain Dinner Rolls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Udi's, Gluten Free, Whole Grain Dinner Rolls:

• 14 oz of Udi's, Gluten Free, Whole Grain Dinner Rolls contain 5.8 times more Vitamin B1, 8.2 times more Vitamin B2, 5.9 times more Vitamin B3 and 1.3 times more Vitamin E than Boiled and Drained Carrots.

Comparing minerals per 14 ounces for Boiled Carrots vs Udi's, Gluten Free, Whole Grain Dinner Rolls:

• 14 ounces of Boiled Carrots have 3 times more Water than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• While 14 oz of Udi's, Gluten Free, Whole Grain Dinner Rolls contain 3.9 times more Calcium, 15.2 times more Copper, 4.8 times more Iron, 9.6 times more Magnesium, 10.9 times more Manganese, 7.8 times more Phosphorus, 35.7 times more Selenium, 8.7 times more Sodium and 6.8 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Udi's, Gluten Free, Whole Grain Dinner Rolls contain similar levels of Potassium per 14 ounces.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Udi's, Gluten Free, Whole Grain Dinner Rolls contain 9.4 times more Energy, 64.4 times more Fat, 46 times more Saturated Fat, 1772 times more Omega 3, 36.2 times more Omega 6, 5.4 times more Carbohydrate, 3.7 times more Fiber and 15.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Udi's, Gluten Free, Whole Grain Dinner Rolls offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein