Comparing Nutrients in 1 kilogram Boiled Carrots VS Bread, white, commercially prepared, low sodium, no salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%

Macro Nutrients

	Boiled Carrots	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Energy	12% 350kcal	92% 2670kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	41.7% 7.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	382% 496g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	59.4% 43g	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	60.5% 23g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	146% 82g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Bread, white, commercially prepared, low sodium, no salt	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	393% 4.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	262% 3.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	248% 39.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	49.2% 0.64mg	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	12.5% 0.3μg	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	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Calcium	30% 300mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	140% 1.26mg	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	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	167% 3.83mg	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	134% 940mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	35% 1190mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	411% 226μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	24.4% 902g	9.9% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Bread, white, commercially prepared, low sodium, no salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Bread, white, commercially prepared, low sodium, no salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Bread, white, commercially prepared, low sodium, no salt:

• 1 kilogram of Boiled Carrots has more Vitamin A, 2.4 times more Vitamin B6, more Vitamin C, 4.7 times more Vitamin E and 4.4 times more Vitamin K than Bread, white, commercially prepared, low sodium, no salt.
• While 1 kg of Bread, white, commercially prepared, low sodium, no salt contains 7.2 times more Vitamin B1, 7.8 times more Vitamin B2, 6.2 times more Vitamin B3, 1.7 times more Vitamin B5 and 7.9 times more Vitamin B9 than Boiled and Drained Carrots.
• 1 kilogram of Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Carrots as well as Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Bread, white, commercially prepared, low sodium, no salt:

• 1 kilogram of Boiled Carrots has 2 times more Potassium and 2.5 times more Water than Bread, white, commercially prepared, low sodium, no salt.
• While 1 kg of Bread, white, commercially prepared, low sodium, no salt contains 3.6 times more Calcium, 7.4 times more Copper, 8.9 times more Iron, 2.4 times more Magnesium, 2.5 times more Manganese, 3.1 times more Phosphorus, 32.3 times more Selenium, 5.1 times more Sodium and 3.1 times more Zinc than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has 1.3 times more Fiber than Bread, white, commercially prepared, low sodium, no salt.
• While 1 kg of Bread, white, commercially prepared, low sodium, no salt contains 7.6 times more Energy, 20 times more Fat, 27 times more Saturated Fat, 35 times more Omega 3, 8.1 times more Omega 6, 6 times more Carbohydrate and 10.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Bread, white, commercially prepared, low sodium, no salt offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein