Comparing Nutrients in 1 kilogram Carrots VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Carrots	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	14% 410kcal	70% 2030kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	11.5% 3.68g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	41.8% 7.1g	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	312% 405g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	31.6% 23g	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	316% 120g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Carrots	Rye Reduced-calorie Bread	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	306% 3.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	158% 25.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	59.4% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	59.2% 0.77mg	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	145% 580μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.7% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.6% 59mg	4.44% 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	44% 6.6mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	33% 330mg	76% 760mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	148% 1.33mg	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	388% 31mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	197% 4.53mg	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	111% 780mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	507% 279μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	342% 5130mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	24% 883g	12.4% 460g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Rye Reduced-calorie Bread:

• Raw Carrots have more Vitamin A, 1.8 times more Vitamin B6, 14.8 times more Vitamin C, 2.4 times more Vitamin E and 22 times more Vitamin K than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 5.6 times more Vitamin B1, 4.1 times more Vitamin B2, 2.6 times more Vitamin B3, 3.1 times more Vitamin B9 and more Vitamin B12 than Raw Carrots.
• Both Raw Carrots and Rye Reduced-calorie Bread have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Carrots as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Rye Reduced-calorie Bread:

• Raw Carrots have 3.3 times more Potassium and 1.9 times more Water than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 2.3 times more Calcium, 3 times more Copper, 10.3 times more Iron, 1.8 times more Magnesium, 3.2 times more Manganese, 2.2 times more Phosphorus, 279 times more Selenium, 7.4 times more Sodium and 2.8 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 2.1 times more Sugars than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 5 times more Energy, 12.1 times more Fat, 11.5 times more Saturated Fat, 20.5 times more Omega 3, 7.1 times more Omega 6, 4.2 times more Carbohydrate, 4.3 times more Fiber and 9.8 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.