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

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Whole Grain Dinner Rolls	14%	32%	54%
Carrots	8%	5%	87%

Macro Nutrients

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Carrots	Recommended Dietary Allowance
Energy	45% 1306kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	17% 5.5g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	440% 7.03g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	73.5% 12.5g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	29.2% 38g	130g per day for Men 19-50 years
Sugars	23% 16.7g	26% 19g	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	3.94% 2.86g	3% 2.2g	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	% 2.06g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 0g	% 14.2g	g per day for Men 19-50 years
Fiber	117% 44.5g	29.2% 11g	38g per day for Men 19-50 years
Protein	83.6% 47g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Carrots	Recommended Dietary Allowance
Vitamin A	NA	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	26% 23.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36.8% 5.5mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Carrots	Recommended Dietary Allowance
Calcium	47% 468mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	81.4% 6.5mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	292% 6.7mg	24.7% 0.57mg	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	132% 925mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	32% 1084mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	134% 2012mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	3.2% 119g	9.47% 350g	3700g per day for Men 19-50 years

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

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 5.8 times more Vitamin B1, 6.2 times more Vitamin B2, 3.9 times more Vitamin B3 and 2.1 times more Vitamin E than Raw Carrots.

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

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 3.6 times more Calcium, 5.8 times more Copper, 5.5 times more Iron, 8 times more Magnesium, 11.8 times more Manganese, 6.7 times more Phosphorus, 250 times more Selenium, 7.3 times more Sodium and 5.6 times more Zinc than Raw Carrots.
• While Raw Carrots contain 3 times more Water than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls and Raw Carrots have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 8 times more Energy, 48.3 times more Fat, 43.2 times more Saturated Fat, 886 times more Omega 3, 31.5 times more Omega 6, 4.6 times more Carbohydrate, 4 times more Fiber and 12.7 times more Protein than Raw Carrots.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls and Raw Carrots have similar amounts of Sugars per 14 oz.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls as well as Raw Carrots have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.