Comparing Nutrients in 1 kilogram Boiled Carrots VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Boiled Carrots	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	12% 350kcal	88.6% 2570kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	84.5% 82g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	NA	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	310% 402g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	41% 30g	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	21.4% 15.5g	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	% 4g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 27g	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	76.3% 29g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	101% 56.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Vitamin A	947% 8520μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	NA	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	108% 1.4mg	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	77.5% 310μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40% 36mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	68.7% 10.3mg	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	30% 300mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	123% 1.1mg	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	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	292% 6.7mg	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	183% 1280mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	48.5% 1650mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	363% 5440mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	24.4% 902g	12% 446g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• Boiled and Drained Carrots have 2 times more Vitamin E than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 3.8 times more Vitamin B1 and 2.2 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Vitamin B6 per 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• Boiled and Drained Carrots have 1.4 times more Potassium and 2 times more Water than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 1.4 times more Calcium, 6.5 times more Copper, 2.6 times more Iron, 4.2 times more Magnesium, 4.3 times more Manganese, 4.3 times more Phosphorus, 13.1 times more Selenium, 9.4 times more Sodium and 3.9 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 7.3 times more Energy, 45.6 times more Fat, 4.9 times more Carbohydrate, 4.3 times more Fructose and 7.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Sugars and Fiber per 1 kg.
• Both Boiled and Drained Carrots as well as Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have insufficient amounts of Glucose and Sucrose in 1 kg.