Comparing Nutrients in 1 kilogram White Gluten-free Bread made with rice flour, corn starch or tapioca VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
White Gluten-free Bread made with rice flour, corn starch or tapioca	7%	19%	74%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	85.5% 2480kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.4g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	30.5% 9.77g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	29% 4.96g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	352% 458g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	48.7% 35.3g	56.3% 40.8g	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	14% 10g	3.86% 2.8g	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	% 9.9g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 34.4g	g per day for Men 19-50 years
Fiber	113% 43g	87% 33g	38g per day for Men 19-50 years
Protein	77% 43g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	313% 3.75mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	388% 5.05mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	64.6% 0.84mg	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	90% 360μg	27.5% 110μg	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	0% 0mg	25.6% 23mg	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	40% 6mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gluten-free Bread made with rice flour, corn starch or tapioca	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	138% 1380mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	329% 26.3mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	72.6% 1.67mg	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	73% 510mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	22% 750mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	298% 4470mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	11.6% 430g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gluten-free Bread made with rice flour, corn starch or tapioca VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of White Gluten-free Bread made with rice flour, corn starch or tapioca versus 1 kg of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of White Gluten-free Bread made with rice flour, corn starch or tapioca vs Cooked Frozen Carrots:

• 1 kilogram of White Gluten-free Bread made with rice flour, corn starch or tapioca has 12.5 times more Vitamin B1, 13.6 times more Vitamin B2, 6.7 times more Vitamin B3 and 3.3 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains more Vitamin A, more Vitamin C, 1.7 times more Vitamin E and 45.3 times more Vitamin K than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• Both White Gluten-free Bread made with rice flour, corn starch or tapioca and Cooked Frozen Carrots provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of White Gluten-free Bread made with rice flour, corn starch or tapioca have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both White Gluten-free Bread made with rice flour, corn starch, and/or tapioca as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for White Gluten-free Bread made with rice flour, corn starch or tapioca vs Cooked Frozen Carrots:

• 1 kilogram of White Gluten-free Bread made with rice flour, corn starch or tapioca has 3.9 times more Calcium, 5 times more Iron, 1.3 times more Manganese, 1.6 times more Phosphorus, 7.6 times more Sodium and 1.4 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 2.6 times more Potassium and 2.1 times more Water than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• Both White Gluten-free Bread made with rice flour, corn starch or tapioca and Cooked Frozen Carrots contain similar levels of Copper and Magnesium per one kilogram.
• Both White Gluten-free Bread made with rice flour, corn starch, and/or tapioca as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Gluten-free Bread made with rice flour, corn starch or tapioca has 6.7 times more Energy, 7.7 times more Fat, 8.1 times more Saturated Fat, 1.7 times more Omega 6, 5.9 times more Carbohydrate, 1.3 times more Fiber and 7.4 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 2.9 times more Omega 3 than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• Both White Gluten-free Bread made with rice flour, corn starch or tapioca and Cooked Frozen Carrots offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of White Gluten-free Bread made with rice flour, corn starch or tapioca provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein