Comparing Nutrients in 1 pound Boiled Carrots VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Boiled Carrots	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	5.47% 159kcal	41.6% 1207kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	9.9% 3.17g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	38% 6.46g	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	172% 224g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	35.5% 25.7g	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	15.2% 11g	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	% 7.12g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	71.7% 40g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Bread, white, commercially prepared (includes soft bread crumbs)	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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	84.8% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	136% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	48.6% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	30.4% 0.39mg	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	126% 503μg	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	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	13.6% 136mg	65.3% 653mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	5.55% 222μg	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	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	106% 2.43mg	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	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	181% 100μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	148% 2223mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	30.5% 3.36mg	11mg per day for Men 19-50 years
Water	11% 409g	4.46% 165g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Carrots vs Bread, white, commercially prepared (includes soft bread crumbs):

• Boiled and Drained Carrots have more Vitamin A, 1.8 times more Vitamin B6, more Vitamin C, 4.7 times more Vitamin E and 68.5 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 8.1 times more Vitamin B1, 5.5 times more Vitamin B2, 7.4 times more Vitamin B3, 2.3 times more Vitamin B5 and 7.9 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Carrots vs Bread, white, commercially prepared (includes soft bread crumbs):

• Boiled and Drained Carrots have 1.9 times more Potassium and 2.5 times more Water than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 4.8 times more Calcium, 5.9 times more Copper, 10.6 times more Iron, 2.3 times more Magnesium, 3.5 times more Manganese, 3.3 times more Phosphorus, 31.4 times more Selenium, 8.4 times more Sodium and 3.7 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Fluoride per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Bread, white, commercially prepared (includes soft bread crumbs) contain 7.6 times more Energy, 18.5 times more Fat, 23.3 times more Saturated Fat, 166 times more Omega 3, 16.4 times more Omega 6, 6 times more Carbohydrate, 1.6 times more Sugars, 6.8 times more Fructose and 11.6 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Fiber per 1 lb.
• Both Boiled and Drained Carrots as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.