Comparing Nutrients in 14 ounces Carrots VS French Bread

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
French Bread	16%	8%	76%

Macro Nutrients

	Carrots	French Bread	Recommended Dietary Allowance
Energy	5.6% 163kcal	37.2% 1080kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	6.56% 2.1g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	18.4% 3.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	158% 206g	130g per day for Men 19-50 years
Sugars	26% 19g	25.3% 18.3g	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	3% 2.2g	2.8% 2.02g	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	% 2.34g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 0g	g per day for Men 19-50 years
Fiber	29.2% 11g	23% 8.73g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	76% 42.7g	56g per day for Men 19-50 years

Vitamins

	Carrots	French Bread	Recommended Dietary Allowance
Vitamin A	368% 3314μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	235% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	130% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	32.7% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	122% 488μg	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	26% 23.4mg	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	17.5% 2.6mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	French Bread	Recommended Dietary Allowance
Calcium	13% 131mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	67% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	100% 2.3mg	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	20% 139mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	206% 114μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	159% 2389mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	9.47% 350g	3.54% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs French Bread:

• Raw Carrots have more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C, 3.1 times more Vitamin E and 18.9 times more Vitamin K than French or Vienna Bread includes Sourdough.
• While French or Vienna Bread includes Sourdough contain 10.8 times more Vitamin B1, 7.4 times more Vitamin B2, 4.9 times more Vitamin B3, 1.7 times more Vitamin B5 and 6.5 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as French or Vienna Bread includes Sourdough have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs French Bread:

• Raw Carrots have 2.7 times more Potassium and 2.7 times more Water than French or Vienna Bread includes Sourdough.
• While French or Vienna Bread includes Sourdough contain 1.6 times more Calcium, 3.4 times more Copper, 13 times more Iron, 2.7 times more Magnesium, 4 times more Manganese, 3 times more Phosphorus, 286 times more Selenium, 8.7 times more Sodium and 4.3 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 1.3 times more Fiber than French or Vienna Bread includes Sourdough.
• While French or Vienna Bread includes Sourdough contain 6.6 times more Energy, 10.1 times more Fat, 16.5 times more Saturated Fat, 32 times more Omega 3, 7.9 times more Omega 6, 5.4 times more Carbohydrate and 11.6 times more Protein than Raw Carrots.
• Both Raw Carrots and French or Vienna Bread includes Sourdough have similar amounts of Sugars per 14 oz.
• Both Raw Carrots as well as French or Vienna Bread includes Sourdough have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.