Comparing Nutrients in 1 pound White Reduced-calorie Bread VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	White Reduced-calorie Bread	Frozen Carrots	Recommended Dietary Allowance
Energy	32.4% 939kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	27.6% 36g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	29.8% 21.6g	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	NA	1.94% 1.4g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	116% 44g	39.4% 15g	38g per day for Men 19-50 years
Protein	70.5% 39.5g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie Bread	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	155% 1.86mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	33% 0.43mg	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	108% 431μg	11.3% 45.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	53% 1.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.5% 2.27mg	12.6% 11.3mg	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	5.75% 0.86mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Frozen Carrots	Recommended Dietary Allowance
Calcium	42.6% 426mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	37.3% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	181% 14.5mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	33.7% 0.78mg	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	78.4% 549mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	179% 98μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	145% 2173mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	55.3% 6.08mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	5.26% 195g	11% 408g	3700g per day for Men 19-50 years

Nutrient Comparison: White Reduced-calorie Bread VS Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of White Reduced-calorie Bread versus 1 lb of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of White Reduced-calorie Bread vs Frozen Carrots:

• 1 pound of White Reduced-calorie Bread has 9.3 times more Vitamin B1, 7.8 times more Vitamin B2, 7.8 times more Vitamin B3, 2.5 times more Vitamin B5, 9.5 times more Vitamin B9 and more Vitamin B12 than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains more Vitamin A, 2.3 times more Vitamin B6, 5 times more Vitamin C, 3 times more Vitamin E and 29.3 times more Vitamin K than White Reduced-calorie Bread.
• 1 pound of White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 1 pound of Frozen Carrots have insufficient amounts of Vitamin B12
• Both White Reduced-calorie Bread as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for White Reduced-calorie Bread vs Frozen Carrots:

• 1 pound of White Reduced-calorie Bread has 2.6 times more Calcium, 4.5 times more Copper, 7.3 times more Iron, 1.9 times more Magnesium, 2.3 times more Manganese, 3.7 times more Phosphorus, 31 times more Selenium, 7 times more Sodium and 4.1 times more Zinc than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 3.1 times more Potassium and 2.1 times more Water than White Reduced-calorie Bread.
• 1 pound of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of White Reduced-calorie Bread has 5.8 times more Energy, 5.4 times more Fat, 2.1 times more Omega 6, 5.6 times more Carbohydrate, 2.9 times more Fiber and 11.2 times more Protein than Frozen Carrots.
• Both White Reduced-calorie Bread and Frozen Carrots offer comparable quantities of Sugars per one pound.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both White Reduced-calorie Bread as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 in one pound.