Comparing Nutrients in 1 kilogram Boiled Carrots VS Sprouted Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Sprouted Wheat Bread	28%	0%	72%

Macro Nutrients

	Boiled Carrots	Sprouted Wheat Bread	Recommended Dietary Allowance
Energy	12% 350kcal	65% 1880kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	261% 339g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	36.3% 26.3g	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	4.97% 3.6g	NA	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	139% 53g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	235% 132g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Sprouted Wheat Bread	Recommended Dietary Allowance
Vitamin A	947% 8520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	146% 23.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	148% 1.93mg	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	35% 140μg	0% 0μg	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	40% 36mg	0% 0mg	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	68.7% 10.3mg	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Sprouted Wheat Bread	Recommended Dietary Allowance
Calcium	30% 300mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	231% 2.08mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	157% 660mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	NA	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	43% 300mg	251% 1760mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	58.2% 1980mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	545% 300μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	316% 4740mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	24.4% 902g	13.8% 509g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Sprouted Wheat Bread per 1 kg

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

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

• 1 kilogram of Boiled Carrots has more Vitamin A, more Vitamin B9, more Vitamin C, 3 times more Vitamin E and 12.5 times more Vitamin K than Sprouted Wheat Bread.
• While 1 kg of Sprouted Wheat Bread contains 3.5 times more Vitamin B1, 1.8 times more Vitamin B2, 3.6 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled and Drained Carrots.
• 1 kilogram of Sprouted Wheat Bread have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Carrots as well as Sprouted Wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Sprouted Wheat Bread:

• 1 kilogram of Boiled Carrots has more Calcium and 1.8 times more Water than Sprouted Wheat Bread.
• While 1 kg of Sprouted Wheat Bread contains 12.2 times more Copper, 5.6 times more Iron, 6.6 times more Magnesium, 5.9 times more Phosphorus, 42.9 times more Selenium, 8.2 times more Sodium and 6.3 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Sprouted Wheat Bread contain similar levels of Potassium per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 1 kilogram of Sprouted Wheat Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has 1.3 times more Sugars than Sprouted Wheat Bread.
• While 1 kg of Sprouted Wheat Bread contains 5.4 times more Energy, 4.1 times more Carbohydrate, 1.8 times more Fiber and 17.3 times more Protein than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Carrots as well as Sprouted Wheat Bread provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.