Comparing Nutrients in 1 pound Toasted Oat Bran Bread VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Toasted Oat Bran Bread	17%	16%	67%
Carrots	8%	5%	87%

Macro Nutrients

	Toasted Oat Bran Bread	Carrots	Recommended Dietary Allowance
Energy	40.5% 1175kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.8g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	32.3% 0.52g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	46.6% 7.93g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	152% 198g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	53% 38.4g	29.7% 21.5g	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	NA	3.44% 2.5g	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	NA	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	58.5% 22.2g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	92% 51.7g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Toasted Oat Bran Bread	Carrots	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	120% 1.56mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.7mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	78.2% 313μg	21.5% 86μg	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% 0mg	29.7% 26.8mg	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	14.5% 2.18mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oat Bran Bread	Carrots	Recommended Dietary Allowance
Calcium	32.2% 322mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	64.5% 0.58mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	194% 15.6mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	150% 3.45mg	28.2% 0.65mg	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	75% 526mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	272% 150μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	117% 1755mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	4.7% 175g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Toasted Oat Bran Bread vs Carrots:

• Toasted Oat Bran Bread has 6.7 times more Vitamin B1, 5.9 times more Vitamin B2, 4.9 times more Vitamin B3 and 3.6 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 417.5 times more Vitamin A, 2.4 times more Vitamin B5, 3.5 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 10.2 times more Vitamin K than Toasted Oat Bran Bread.
• Both Toasted Oat Bran Bread as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Toasted Oat Bran Bread vs Carrots:

• Toasted Oat Bran Bread has 2.2 times more Calcium, 2.8 times more Copper, 11.4 times more Iron, 2.8 times more Magnesium, 5.3 times more Manganese, 3.3 times more Phosphorus, 330 times more Selenium, 5.6 times more Sodium and 4.4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.6 times more Potassium and 2.3 times more Water than Toasted Oat Bran Bread.

Comparison of macro-nutrients per 1 pound:

• Toasted Oat Bran Bread has 6.3 times more Energy, 20 times more Fat, 23.9 times more Saturated Fat, 57 times more Omega 3, 17.5 times more Omega 6, 4.6 times more Carbohydrate, 1.8 times more Sugars, 1.8 times more Fiber and 12.3 times more Protein than Raw Carrots.
• Both Toasted Oat Bran Bread as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.