Comparing Nutrients in 1 kilogram Carrots VS Whole Grain Bagels

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Whole Grain Bagels	15%	0%	85%

Macro Nutrients

	Carrots	Whole Grain Bagels	Recommended Dietary Allowance
Energy	14% 410kcal	88% 2550kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	0% 0g	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	419% 545g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	128% 93g	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	124% 47g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	166% 93g	56g per day for Men 19-50 years

Vitamins

	Carrots	Whole Grain Bagels	Recommended Dietary Allowance
Vitamin A	928% 8350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	582% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	304% 3.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	291% 46.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	112% 1.45mg	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	350% 1400μg	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	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	44% 6.6mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Whole Grain Bagels	Recommended Dietary Allowance
Calcium	33% 330mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	174% 1.57mg	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	524% 42mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	NA	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	206% 1440mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	478% 263μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	248% 3720mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	147% 16mg	11mg per day for Men 19-50 years
Water	24% 883g	9.33% 345g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Whole Grain Bagels:

• Raw Carrots have more Vitamin A, more Vitamin C, 2.8 times more Vitamin E and 26.4 times more Vitamin K than Whole Grain White Bagels.
• While Whole Grain White Bagels contain 10.6 times more Vitamin B1, 6.8 times more Vitamin B2, 4.7 times more Vitamin B3 and 7.4 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Whole Grain White Bagels have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Carrots as well as Whole Grain White Bagels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Whole Grain Bagels:

• Raw Carrots have 1.8 times more Potassium and 2.6 times more Water than Whole Grain White Bagels.
• While Whole Grain White Bagels contain 2.8 times more Calcium, 3.5 times more Copper, 14 times more Iron, 3.4 times more Magnesium, 4.1 times more Phosphorus, 263 times more Selenium, 5.4 times more Sodium and 6.8 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Whole Grain White Bagels contain 6.2 times more Energy, 5.7 times more Carbohydrate, 2 times more Sugars, 1.7 times more Fiber and 10 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Whole Grain White Bagels have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.