Comparing Nutrients in 1 pound Bread VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Bread	16%	15%	69%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Bread	Frozen Carrots	Recommended Dietary Allowance
Energy	43% 1243kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.5g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	9.88% 3.16g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	38.6% 6.57g	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	166% 216g	27.6% 36g	130g per day for Men 19-50 years
Sugars	36% 26g	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	14.6% 10.6g	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	% 7.53g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 18.4g	g per day for Men 19-50 years
Fiber	47.7% 18g	39.4% 15g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	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	88% 1.14mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.4mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.4% 3.7mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	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	96% 386μg	11.3% 45.4μg	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	1% 0.91mg	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	18.5% 22.2μg	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	Frozen Carrots	Recommended Dietary Allowance
Calcium	56.7% 567mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	74.6% 0.67mg	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	204% 16.3mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	202% 4.65mg	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	83.6% 585mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	19% 640mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	238% 131μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	143% 2145mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	4.32% 160g	11% 408g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread VS Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of 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 Bread vs Frozen Carrots:

• 1 pound of Bread has 9.3 times more Vitamin B1, 6.8 times more Vitamin B2, 12 times more Vitamin B3, 4.4 times more Vitamin B5 and 8.5 times more Vitamin B9 than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains more Vitamin A, 12.5 times more Vitamin C, 3 times more Vitamin E and 3.6 times more Vitamin K than Wheat Bread.
• Both Bread and Frozen Carrots provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Wheat Bread as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Bread vs Frozen Carrots:

• 1 pound of Bread has 3.5 times more Calcium, 2 times more Copper, 8.2 times more Iron, 3.4 times more Magnesium, 6 times more Manganese, 3.9 times more Phosphorus, 41.1 times more Selenium, 7 times more Sodium and 3.2 times more Zinc than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 1.7 times more Potassium and 2.6 times more Water than Wheat Bread.
• 1 pound of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Bread has 7.6 times more Energy, 9.8 times more Fat, 14.8 times more Saturated Fat, 9.5 times more Omega 3, 5.9 times more Omega 6, 6 times more Carbohydrate, 1.2 times more Sugars, 7.5 times more Fructose, 1.2 times more Fiber and 13.7 times more Protein than Frozen Carrots.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein