Comparing Nutrients in 1 kilogram Bread, stuffing, cornbread, dry mix, prepared VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Bread, stuffing, cornbread, dry mix, prepared	7%	44%	49%
Carrots	8%	5%	87%

Macro Nutrients

	Bread, stuffing, cornbread, dry mix, prepared	Carrots	Recommended Dietary Allowance
Energy	61.7% 1790kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	91% 88g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	55% 17.6g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	152% 26g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	168% 219g	73.7% 96g	130g per day for Men 19-50 years
Sugars	0% 0g	65.4% 47.4g	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	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	NA	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	76.3% 29g	73.7% 28g	38g per day for Men 19-50 years
Protein	51.8% 29g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Bread, stuffing, cornbread, dry mix, prepared	Carrots	Recommended Dietary Allowance
Vitamin A	86.7% 780μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.8% 0.92mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	243% 970μg	47.5% 190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.9% 8mg	65.6% 59mg	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	56.7% 8.5mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.3% 88μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, stuffing, cornbread, dry mix, prepared	Carrots	Recommended Dietary Allowance
Calcium	26% 260mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	118% 9.4mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	62% 1.43mg	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	48.6% 340mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	18.2% 620mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	558% 307μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	351% 5260mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	17.5% 649g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Bread, stuffing, cornbread, dry mix, prepared vs Carrots:

• Bread, stuffing, cornbread, dry mix, prepared has 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 5.1 times more Vitamin B9 and 1.3 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 10.7 times more Vitamin A, 4.6 times more Vitamin B5, 3.6 times more Vitamin B6, 7.4 times more Vitamin C and 1.5 times more Vitamin K than Bread, stuffing, cornbread, dry mix, prepared.
• Both Bread, stuffing, cornbread, dry mix, prepared as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Bread, stuffing, cornbread, dry mix, prepared vs Carrots:

• Bread, stuffing, cornbread, dry mix, prepared has 1.5 times more Copper, 3.1 times more Iron, 307 times more Selenium and 7.6 times more Sodium than Raw Carrots.
• While Raw Carrots contain 1.3 times more Calcium, 1.3 times more Manganese, 5.2 times more Potassium and 1.4 times more Water than Bread, stuffing, cornbread, dry mix, prepared.
• Both Bread, stuffing, cornbread, dry mix, prepared and Raw Carrots have similar amounts of Magnesium, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Bread, stuffing, cornbread, dry mix, prepared has 4.4 times more Energy, 36.7 times more Fat, 54.8 times more Saturated Fat, 58.5 times more Omega 3, 25.9 times more Omega 6, 2.3 times more Carbohydrate and 3.1 times more Protein than Raw Carrots.
• While Raw Carrots contain more Sugars than Bread, stuffing, cornbread, dry mix, prepared.
• Both Bread, stuffing, cornbread, dry mix, prepared and Raw Carrots have similar amounts of Fiber per 1 kg.
• Both Bread, stuffing, cornbread, dry mix, prepared as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.