Comparing Nutrients in 1 kilogram Boiled Carrots VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Boiled Carrots	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	12% 350kcal	94% 2730kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	55.7% 54g	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	563% 9g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	118% 20g	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	346% 450g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	38.6% 28g	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	0.41% 0.3g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	% 27g	% 20g	g per day for Men 19-50 years
Fiber	79% 30g	124% 47g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	154% 86g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	947% 8520μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	333% 4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	49% 14.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35% 140μg	155% 620μg	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	0.44% 0.4mg	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	75.3% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	30% 300mg	85% 850mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	400% 3.6mg	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	400% 32mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	565% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	75.6% 34μg	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	266% 1860mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	75.6% 2570mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	436% 240μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	400% 6000mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	149% 16.4mg	11mg per day for Men 19-50 years
Water	24.4% 902g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Multicereal Kaiser Roll per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Multicereal Kaiser Roll:

• 1 kilogram of Boiled Carrots has 8520 times more Vitamin A, 90 times more Vitamin C and 4.9 times more Vitamin K than Multicereal Kaiser Roll.
• While 1 kg of Vegan Multigrain Kaiser Roll, 60g contains 6.1 times more Vitamin B1, 4.8 times more Vitamin B2, 4.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 4.4 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Multicereal Kaiser Roll provide similar amounts of Vitamin B6 and Vitamin E per one kilogram.
• 1 kilogram of Multicereal Kaiser Roll have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Multicereal Kaiser Roll:

• 1 kilogram of Boiled Carrots has 2.5 times more Water than Multicereal Kaiser Roll.
• While 1 kg of Vegan Multigrain Kaiser Roll, 60g contains 2.8 times more Calcium, 21.2 times more Copper, 9.4 times more Iron, 7.8 times more Magnesium, 8.4 times more Manganese, 6.2 times more Phosphorus, 34.3 times more Selenium, 10.3 times more Sodium and 8.2 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Multicereal Kaiser Roll 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 kilogram of Boiled Carrots has 1.2 times more Sugars than Multicereal Kaiser Roll.
• While 1 kg of Vegan Multigrain Kaiser Roll, 60g contains 7.8 times more Energy, 30 times more Fat, 23.3 times more Saturated Fat, 900 times more Omega 3, 23 times more Omega 6, 5.5 times more Carbohydrate, 1.6 times more Fiber and 11.3 times more Protein than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein