Comparing Nutrients in 1 kilogram Carrots VS Toasted Cinnamon-raisin Bagels

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Toasted Cinnamon-raisin Bagels	14%	5%	81%

Macro Nutrients

	Carrots	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	14% 410kcal	101% 2940kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	9.2% 2.95g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	40% 6.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	456% 593g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	88.7% 64.3g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	65.8% 25g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Carrots	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Vitamin A	928% 8350μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	275% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	206% 2.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	186% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	255% 1020μg	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	65.6% 59mg	6.67% 6mg	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	44% 6.6mg	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	33% 330mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	178% 1.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	511% 41mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	143% 3.28mg	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	50% 350mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	48% 1630mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	605% 333μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	247% 3700mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	73.6% 8.1mg	11mg per day for Men 19-50 years
Water	24% 883g	7.27% 269g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Toasted Cinnamon-raisin Bagels:

• Raw Carrots have 36.3 times more Vitamin A, 5.8 times more Vitamin B5, 2.3 times more Vitamin B6, 9.8 times more Vitamin C, 1.9 times more Vitamin E and 16.5 times more Vitamin K than Toasted Cinnamon-raisin Bagels.
• While Toasted Cinnamon-raisin Bagels contain 5 times more Vitamin B1, 4.6 times more Vitamin B2, 3 times more Vitamin B3 and 5.4 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Toasted Cinnamon-raisin Bagels:

• Raw Carrots have 1.7 times more Calcium, 2 times more Potassium and 3.3 times more Water than Toasted Cinnamon-raisin Bagels.
• While Toasted Cinnamon-raisin Bagels contain 3.6 times more Copper, 13.6 times more Iron, 1.9 times more Magnesium, 2.3 times more Manganese, 2.4 times more Phosphorus, 333 times more Selenium, 5.4 times more Sodium and 3.4 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Cinnamon-raisin Bagels contain 7.2 times more Energy, 7.5 times more Fat, 21 times more Omega 3, 6.8 times more Omega 6, 6.2 times more Carbohydrate, 1.4 times more Sugars and 11.4 times more Protein than Raw Carrots.
• Both Raw Carrots and Toasted Cinnamon-raisin Bagels have similar amounts of Fiber per 1 kg.
• Both Raw Carrots as well as Toasted Cinnamon-raisin Bagels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.