Comparing Nutrients in 14 ounces Carrots VS Toasted French or Vienna Bread

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	Carrots	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	5.6% 163kcal	43.7% 1266kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	6.23% 2g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	18.2% 3.1g	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	189% 246g	130g per day for Men 19-50 years
Sugars	26% 19g	19.7% 14.2g	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	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 14.2g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	92% 51.6g	56g per day for Men 19-50 years

Vitamins

	Carrots	Toasted French or Vienna 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	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	29.3% 0.38mg	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	139% 556μg	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	0.88% 0.79mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	13% 131mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	66% 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	192% 15.4mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	99% 2.27mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	214% 118μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	191% 2858mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	9.47% 350g	2.2% 81.8g	3700g per day for Men 19-50 years

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

• Raw Carrots have more Vitamin A, 1.4 times more Vitamin B6, 29.5 times more Vitamin C, 3.5 times more Vitamin E and 26.4 times more Vitamin K than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 6.5 times more Vitamin B1, 6.4 times more Vitamin B2, 5.5 times more Vitamin B3, 2.3 times more Vitamin B5 and 7.4 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Toasted French or Vienna Bread:

• Raw Carrots have 2.3 times more Potassium and 4.3 times more Water than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 1.4 times more Calcium, 3.3 times more Copper, 12.9 times more Iron, 2.6 times more Magnesium, 4 times more Manganese, 3.6 times more Phosphorus, 297 times more Selenium, 10.4 times more Sodium and 4.4 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 1.3 times more Sugars than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 7.8 times more Energy, 8.9 times more Fat, 15.7 times more Saturated Fat, 25 times more Omega 3, 7.8 times more Omega 6, 6.5 times more Carbohydrate and 14 times more Protein than Raw Carrots.
• Both Raw Carrots and Toasted French or Vienna Sourdough Bread have similar amounts of Fiber per 14 oz.
• Both Raw Carrots as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.