Comparing Nutrients in 1 kilogram Commercial Whole-wheat Bread VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Carrots	8%	5%	87%

Macro Nutrients

	Commercial Whole-wheat Bread	Carrots	Recommended Dietary Allowance
Energy	87% 2520kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.2g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	87% 1.4g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	85% 14.5g	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	329% 427g	73.7% 96g	130g per day for Men 19-50 years
Sugars	60% 43.4g	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	30.5% 22g	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	% 10.7g	% 5.9g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 36g	g per day for Men 19-50 years
Fiber	158% 60g	73.7% 28g	38g per day for Men 19-50 years
Protein	222% 125g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	328% 3.94mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.67mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.4mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.46mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	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	105% 420μg	47.5% 190μg	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	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	177% 26.6mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Carrots	Recommended Dietary Allowance
Calcium	161% 1610mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	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	309% 24.7mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	945% 21.7mg	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	303% 2120mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	74.7% 2540mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	467% 257μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	303% 4550mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	10.5% 390g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Commercial Whole-wheat Bread vs Carrots:

• Commercially Prepared Whole-wheat Bread has 6 times more Vitamin B1, 2.9 times more Vitamin B2, 4.5 times more Vitamin B3, 2.4 times more Vitamin B5, 1.6 times more Vitamin B6, 2.2 times more Vitamin B9 and 4 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain more Vitamin A, more Vitamin C and 1.7 times more Vitamin K than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Commercial Whole-wheat Bread vs Carrots:

• Commercially Prepared Whole-wheat Bread has 4.9 times more Calcium, 5 times more Copper, 8.2 times more Iron, 6.3 times more Magnesium, 15.2 times more Manganese, 6.1 times more Phosphorus, 257 times more Selenium, 6.6 times more Sodium and 7.4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.3 times more Potassium and 2.3 times more Water than Commercially Prepared Whole-wheat Bread.

Comparison of macro-nutrients per 1 kilogram:

• Commercially Prepared Whole-wheat Bread has 6.1 times more Energy, 14.6 times more Fat, 22.6 times more Saturated Fat, 69.5 times more Omega 3, 14.5 times more Omega 6, 4.5 times more Carbohydrate, 4 times more Fructose, 2.1 times more Fiber and 13.4 times more Protein than Raw Carrots.
• Both Commercially Prepared Whole-wheat Bread and Raw Carrots have similar amounts of Sugars per 1 kg.
• Both Commercially Prepared Whole-wheat Bread as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.