Comparing Nutrients in 1 pound Boiled Carrots VS French Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
French Bread	16%	8%	76%

Macro Nutrients

	Boiled Carrots	French Bread	Recommended Dietary Allowance
Energy	5.47% 159kcal	42.5% 1234kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	181% 235g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	29% 21g	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	2.25% 1.63g	3.2% 2.3g	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	% 1.8g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	87% 48.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	French Bread	Recommended Dietary Allowance
Vitamin A	429% 3865μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	268% 3.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	149% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	37.3% 0.49mg	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	16% 63.5μg	139% 558μg	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	18% 16.3mg	0% 0mg	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	31% 4.67mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	French Bread	Recommended Dietary Allowance
Calcium	13.6% 136mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	76.6% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	222% 17.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	114% 2.6mg	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	19.4% 136mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	236% 130μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	182% 2731mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	43% 4.7mg	11mg per day for Men 19-50 years
Water	11% 409g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS French Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Carrots versus 1 lb of French Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Carrots vs French Bread:

• 1 pound of Boiled Carrots has more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C, 4.9 times more Vitamin E and 19.6 times more Vitamin K than French Bread.
• While 1 lb of French or Vienna Bread includes Sourdough contains 10.8 times more Vitamin B1, 9.7 times more Vitamin B2, 7.5 times more Vitamin B3, 2 times more Vitamin B5 and 8.8 times more Vitamin B9 than Boiled and Drained Carrots.
• 1 pound of French Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as French or Vienna Bread includes Sourdough have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Carrots vs French Bread:

• 1 pound of Boiled Carrots has 2 times more Potassium and 2.7 times more Water than French Bread.
• While 1 lb of French or Vienna Bread includes Sourdough contains 1.7 times more Calcium, 8.9 times more Copper, 11.5 times more Iron, 3.2 times more Magnesium, 3.7 times more Manganese, 3.5 times more Phosphorus, 40.9 times more Selenium, 10.4 times more Sodium and 5.2 times more Zinc than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Carrots has 1.4 times more Fiber than French Bread.
• While 1 lb of French or Vienna Bread includes Sourdough contains 7.8 times more Energy, 13.4 times more Fat, 64 times more Omega 3, 9.1 times more Omega 6, 6.3 times more Carbohydrate, 1.3 times more Sugars and 14.1 times more Protein than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein