Comparing Nutrients in 1 kilogram Raisin Bread VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Raisin Bread	11%	14%	75%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Raisin Bread	Boiled Carrots	Recommended Dietary Allowance
Energy	94% 2740kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	33.8% 11g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	37.7% 6.4g	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	402% 523g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	NA	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	113% 43g	79% 30g	38g per day for Men 19-50 years
Protein	141% 79g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Raisin 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	148% 1.77mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.4% 3.87mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	85% 340μg	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	1.1% 1mg	40% 36mg	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	NA	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raisin Bread	Boiled Carrots	Recommended Dietary Allowance
Calcium	66% 660mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	220% 1.98mg	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	229% 18.3mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	218% 5mg	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	156% 1090mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	66.8% 2270mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	260% 3900mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.1% 336g	24.4% 902g	3700g per day for Men 19-50 years

Nutrient Comparison: Raisin Bread VS Boiled Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Raisin Bread versus 1 kg of Boiled Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Raisin Bread has 2.7 times more Vitamin B1, 3.9 times more Vitamin B2, 2.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.4 times more Vitamin B9 than Boiled Carrots.
• While 1 kg of Boiled and Drained Carrots contains more Vitamin A, 2.2 times more Vitamin B6 and 36 times more Vitamin C than Unenriched Raisin Bread.
• 1 kilogram of Raisin Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Unenriched Raisin Bread as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Raisin Bread vs Boiled Carrots:

• 1 kilogram of Raisin Bread has 2.2 times more Calcium, 11.6 times more Copper, 5.4 times more Iron, 2.6 times more Magnesium, 3.2 times more Manganese, 3.6 times more Phosphorus, 6.7 times more Sodium and 3.6 times more Zinc than Boiled Carrots.
• While 1 kg of Boiled and Drained Carrots contains 2.7 times more Water than Unenriched Raisin Bread.
• Both Raisin Bread and Boiled Carrots contain similar levels of Potassium per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raisin Bread has 7.8 times more Energy, 24.4 times more Fat, 36 times more Saturated Fat, 38 times more Omega 3, 7.4 times more Omega 6, 6.4 times more Carbohydrate, 1.4 times more Fiber and 10.4 times more Protein than Boiled Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein