Comparing Nutrients in 1 kilogram Boiled Carrots VS Rolls, dinner, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Rolls, dinner, whole-wheat	12%	15%	73%

Macro Nutrients

	Boiled Carrots	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Energy	12% 350kcal	92% 2660kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	48.5% 47g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	26% 8.36g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	75.6% 1.2g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	120% 20.4g	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	393% 511g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	117% 84.6g	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	197% 75g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	155% 87g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Rolls, dinner, whole-wheat	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	207% 2.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	230% 36.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	150% 1.95mg	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	75% 300μg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Calcium	30% 300mg	106% 1060mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	266% 2.4mg	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	303% 24mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	999% 23mg	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	320% 2240mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	80% 2720mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	898% 494μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	347% 5210mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	183% 20mg	11mg per day for Men 19-50 years
Water	24.4% 902g	8.95% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Rolls, dinner, whole-wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Rolls, dinner, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Rolls, dinner, whole-wheat:

• 1 kilogram of Boiled Carrots has more Vitamin A, more Vitamin C and 6.9 times more Vitamin K than Rolls, dinner, whole-wheat.
• While 1 kg of Rolls, dinner, whole-wheat contains 3.8 times more Vitamin B1, 3.5 times more Vitamin B2, 5.7 times more Vitamin B3, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Rolls, dinner, whole-wheat provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Carrots as well as Rolls, dinner, whole-wheat have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Rolls, dinner, whole-wheat:

• 1 kilogram of Boiled Carrots has 2.7 times more Water than Rolls, dinner, whole-wheat.
• While 1 kg of Rolls, dinner, whole-wheat contains 3.5 times more Calcium, 14.1 times more Copper, 7.1 times more Iron, 8.5 times more Magnesium, 14.8 times more Manganese, 7.5 times more Phosphorus, 70.6 times more Selenium, 9 times more Sodium and 10.1 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Rolls, dinner, whole-wheat contain similar levels of Potassium per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Rolls, dinner, whole-wheat contains 7.6 times more Energy, 26.1 times more Fat, 27.9 times more Saturated Fat, 121 times more Omega 3, 23.4 times more Omega 6, 6.2 times more Carbohydrate, 2.5 times more Sugars, 2.5 times more Fiber and 11.4 times more Protein than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein