Comparing Nutrients in 1 kilogram Toasted Protein Bread VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Toasted Protein Bread	20%	8%	72%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Toasted Protein Bread	Boiled Carrots	Recommended Dietary Allowance
Energy	93% 2700kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	24.7% 24g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.64g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	61.4% 10.4g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	370% 481g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	20% 14.4g	47.6% 34.5g	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	NA	4.97% 3.6g	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	NA	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	87% 33g	79% 30g	38g per day for Men 19-50 years
Protein	236% 132g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Protein Bread	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	264% 3.17mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	299% 3.9mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	265% 42.4mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	118% 1.53mg	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	248% 990μg	35% 140μg	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	40% 36mg	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	24% 3.6mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Protein Bread	Boiled Carrots	Recommended Dietary Allowance
Calcium	136% 1360mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	228% 2.05mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	570% 45.6mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	349% 8.03mg	67.4% 1.55mg	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	270% 1890mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	102% 3460mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	658% 362μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	296% 4440mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.2% 340g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Toasted Protein Bread vs Boiled Carrots:

• Toasted Protein Bread with Gluten has 4.8 times more Vitamin B1, 8.8 times more Vitamin B2, 6.6 times more Vitamin B3, 1.3 times more Vitamin B5 and 7.1 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 2.2 times more Vitamin B6, more Vitamin C, 2.9 times more Vitamin E and 10.5 times more Vitamin K than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread with Gluten as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Toasted Protein Bread vs Boiled Carrots:

• Toasted Protein Bread with Gluten has 4.5 times more Calcium, 12.1 times more Copper, 13.4 times more Iron, 5.6 times more Magnesium, 5.2 times more Manganese, 6.3 times more Phosphorus, 1.5 times more Potassium, 51.7 times more Selenium, 7.7 times more Sodium and 5.9 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.7 times more Water than Toasted Protein Bread with Gluten.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Protein Bread with Gluten has 7.7 times more Energy, 13.3 times more Fat, 12.1 times more Saturated Fat, 65 times more Omega 3, 12 times more Omega 6, 5.9 times more Carbohydrate and 17.4 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.4 times more Sugars than Toasted Protein Bread with Gluten.
• Both Toasted Protein Bread with Gluten and Boiled and Drained Carrots have similar amounts of Fiber per 1 kg.
• Both Toasted Protein Bread with Gluten as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.