Comparing Nutrients in 1 pound Toasted Sprouted Wheat Bread VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Toasted Sprouted Wheat Bread	28%	0%	72%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Toasted Sprouted Wheat Bread	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	32% 930kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 167g	27% 35g	130g per day for Men 19-50 years
Sugars	18% 13g	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	68% 26g	39.4% 15g	38g per day for Men 19-50 years
Protein	116% 65g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Toasted Sprouted Wheat Bread	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.8% 11.5mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	29.3% 0.38mg	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	0% 0μg	12.5% 50μg	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	11.6% 10.4mg	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	11% 1.63mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sprouted Wheat Bread	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	0% 0mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	41.3% 0.37mg	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	117% 9.34mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	76.7% 322mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	33% 0.76mg	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	124% 871mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	28.7% 975mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	269% 148μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	156% 2336mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	56% 6.17mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	5.7% 211g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sprouted Wheat Bread VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sprouted Wheat Bread versus 1 lb of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Toasted Sprouted Wheat Bread vs Cooked Frozen Carrots:

• 1 pound of Toasted Sprouted Wheat Bread has 6.8 times more Vitamin B1, 2.3 times more Vitamin B2, 6.1 times more Vitamin B3 and 2.5 times more Vitamin B6 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Vitamin A, more Vitamin B9, more Vitamin C, 2.8 times more Vitamin E and 11.3 times more Vitamin K than Toasted Sprouted Wheat Bread.
• 1 pound of Toasted Sprouted Wheat Bread have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin K
• Both Toasted Sprouted Wheat Bread as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Sprouted Wheat Bread vs Cooked Frozen Carrots:

• 1 pound of Toasted Sprouted Wheat Bread has 2.8 times more Copper, 3.9 times more Iron, 6.5 times more Magnesium, 6.2 times more Phosphorus, 54.3 times more Selenium, 8.7 times more Sodium and 3.9 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Calcium and 1.9 times more Water than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat Bread and Cooked Frozen Carrots contain similar levels of Potassium per one pound.
• 1 pound of Toasted Sprouted Wheat Bread lack sufficient amounts of Calcium
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sprouted Wheat Bread has 5.5 times more Energy, 4.8 times more Carbohydrate, 1.7 times more Fiber and 24.7 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Omega 3 and 1.4 times more Sugars than Toasted Sprouted Wheat Bread.
• 1 pound of Toasted Sprouted Wheat Bread provide inadequate amounts of Omega 3
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Toasted Sprouted Wheat Bread as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one pound.