Comparing Nutrients in 1 pound Multi-grain Bread VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Multi-grain Bread	Boiled Carrots	Recommended Dietary Allowance
Energy	41.4% 1202kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.96g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	44.5% 7.56g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 197g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	40% 29g	21.6% 15.6g	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	15.3% 11g	2.25% 1.63g	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	% 7.67g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 12.2g	g per day for Men 19-50 years
Fiber	88.3% 33.6g	36% 13.6g	38g per day for Men 19-50 years
Protein	108% 60.6g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.27mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.3mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	53.4% 0.69mg	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	85% 340μg	16% 63.5μg	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	0.5% 0.45mg	18% 16.3mg	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	11% 1.68mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Boiled Carrots	Recommended Dietary Allowance
Calcium	46.7% 467mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	142% 11.3mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	84.2% 354mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	399% 9.2mg	30.6% 0.7mg	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	148% 1034mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	115% 1728mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	4.53% 168g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Multi-grain Bread VS Boiled Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Multi-grain Bread versus 1 lb of Boiled Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Multi-grain Bread vs Boiled Carrots:

• 1 pound of Multi-grain Bread has 4.2 times more Vitamin B1, 3 times more Vitamin B2, 6.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 5.4 times more Vitamin B9 than Boiled Carrots.
• While 1 lb of Boiled and Drained Carrots contains more Vitamin A, 36 times more Vitamin C, 2.8 times more Vitamin E and 9.8 times more Vitamin K than Multi-grain Bread.
• 1 pound of Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Multi-grain Bread as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Multi-grain Bread vs Boiled Carrots:

• 1 pound of Multi-grain Bread has 3.4 times more Calcium, 16.6 times more Copper, 7.4 times more Iron, 7.8 times more Magnesium, 13.1 times more Manganese, 7.6 times more Phosphorus, 47 times more Selenium, 6.6 times more Sodium and 8.5 times more Zinc than Boiled Carrots.
• While 1 lb of Boiled and Drained Carrots contains 2.4 times more Water than Multi-grain Bread.
• Both Multi-grain Bread and Boiled Carrots contain similar levels of Potassium per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Multi-grain Bread has 7.6 times more Energy, 23.5 times more Fat, 29.1 times more Saturated Fat, 205 times more Omega 3, 19.2 times more Omega 6, 5.3 times more Carbohydrate, 1.9 times more Sugars, 6.8 times more Fructose, 2.5 times more Fiber and 17.6 times more Protein than Boiled Carrots.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein