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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sprouted Wheat Bread	28%	0%	72%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Toasted Sprouted Wheat Bread	Frozen Carrots	Recommended Dietary Allowance
Energy	32% 930kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	128% 167g	27.6% 36g	130g per day for Men 19-50 years
Sugars	18% 13g	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	68% 26g	39.4% 15g	38g per day for Men 19-50 years
Protein	116% 65g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Toasted Sprouted Wheat 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	76.7% 0.92mg	16.6% 0.2mg	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	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	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	0% 0μg	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	0% 0mg	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	11% 1.63mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sprouted Wheat Bread	Frozen Carrots	Recommended Dietary Allowance
Calcium	0% 0mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	117% 9.34mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	76.7% 322mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	124% 871mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	28.7% 975mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	269% 148μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	156% 2336mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	56% 6.17mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	5.7% 211g	11% 408g	3700g per day for Men 19-50 years

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

• Toasted Sprouted Wheat Bread has 4.6 times more Vitamin B1, 2.3 times more Vitamin B2, 5.5 times more Vitamin B3 and 2.2 times more Vitamin B6 than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain more Vitamin A, more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and 14.7 times more Vitamin K than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat Bread as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Toasted Sprouted Wheat Bread has 3.1 times more Copper, 4.7 times more Iron, 5.9 times more Magnesium, 5.8 times more Phosphorus, 46.6 times more Selenium, 7.6 times more Sodium and 4.1 times more Zinc than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain more Calcium and 1.9 times more Water than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat Bread and Frozen Carrots, Unprepared have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Sprouted Wheat Bread has 5.7 times more Energy, 4.7 times more Carbohydrate, 1.7 times more Fiber and 18.3 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain more Omega 3, more Omega 6 and 1.7 times more Sugars than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat Bread as well as Frozen Carrots, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.