Comparing Nutrients in 1 kilogram Boiled Carrots VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Boiled Carrots	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	12% 350kcal	92% 2660kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	34.3% 33.3g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	22% 7g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	84% 14.3g	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	380% 494g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	78.2% 56.7g	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	33.5% 24.3g	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	% 15.7g	g per day for Men 19-50 years
Sucrose	% 27g	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	71% 27g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	158% 88.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Bread, white, commercially prepared (includes soft bread crumbs)	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	444% 5.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	187% 2.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	299% 47.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	67% 0.87mg	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	278% 1110μg	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	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	30% 300mg	144% 1440mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	112% 1mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	12.2% 489μg	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	451% 36mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	233% 5.36mg	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	140% 980mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	37% 1260mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	400% 220μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	327% 4900mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	24.4% 902g	9.84% 364g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Bread, white, commercially prepared (includes soft bread crumbs):

• Boiled and Drained Carrots have more Vitamin A, 1.8 times more Vitamin B6, more Vitamin C, 4.7 times more Vitamin E and 68.5 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 8.1 times more Vitamin B1, 5.5 times more Vitamin B2, 7.4 times more Vitamin B3, 2.3 times more Vitamin B5 and 7.9 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Bread, white, commercially prepared (includes soft bread crumbs):

• Boiled and Drained Carrots have 1.9 times more Potassium and 2.5 times more Water than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 4.8 times more Calcium, 5.9 times more Copper, 10.6 times more Iron, 2.3 times more Magnesium, 3.5 times more Manganese, 3.3 times more Phosphorus, 31.4 times more Selenium, 8.4 times more Sodium and 3.7 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Fluoride per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Bread, white, commercially prepared (includes soft bread crumbs) contain 7.6 times more Energy, 18.5 times more Fat, 23.3 times more Saturated Fat, 166 times more Omega 3, 16.4 times more Omega 6, 6 times more Carbohydrate, 1.6 times more Sugars, 6.8 times more Fructose and 11.6 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Carrots as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.