Comparing Nutrients in 14 ounces Carrots VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%

Macro Nutrients

	Carrots	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	5.6% 163kcal	42.3% 1226kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	38.2% 37g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	207% 3.3g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	36.6% 6.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	150% 195g	130g per day for Men 19-50 years
Sugars	26% 19g	53.7% 39g	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	7.6% 5.5g	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	% 6.4g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 0g	g per day for Men 19-50 years
Fiber	29.2% 11g	51% 19.4g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	51.4% 28.8g	56g per day for Men 19-50 years

Vitamins

	Carrots	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	368% 3314μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	27.5% 0.36mg	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	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	26% 23.4mg	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	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	13% 131mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	32.6% 0.29mg	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	37.7% 3mg	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	87% 2mg	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	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	135% 2024mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	9.47% 350g	3.47% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• Raw Carrots have 1.5 times more Vitamin B6 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 2.7 times more Vitamin B1, 5.5 times more Vitamin B2 and 1.4 times more Vitamin B3 than Raw Carrots.

Comparing minerals per 14 ounces for Carrots vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• Raw Carrots have 2.6 times more Potassium and 2.7 times more Water than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 1.8 times more Calcium, 1.6 times more Copper, 2.5 times more Iron, 2.6 times more Magnesium, 3.5 times more Manganese, 2.2 times more Phosphorus, 7.4 times more Sodium and 2.4 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 14 ounces:

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 7.5 times more Energy, 38.9 times more Fat, 417.5 times more Omega 3, 15.7 times more Omega 6, 5.1 times more Carbohydrate, 2.1 times more Sugars, 2.5 times more Fructose, 1.8 times more Fiber and 7.8 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have insufficient amounts of Glucose and Sucrose in 14 oz.