Comparing Nutrients in 1 pound Carrots VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Carrots	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	6.4% 186kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	13.6% 13g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	19% 3.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	141% 184g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	14.3% 10.4g	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	3.44% 2.5g	NA	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	% 2.68g	NA	g per day for Men 19-50 years
Sucrose	% 16.3g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	143% 54.4g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	421% 3787μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	139% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	65.8% 263μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.56% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29.7% 26.8mg	2% 1.8mg	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	20% 3mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	15% 150mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	67% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	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	17% 1.36mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	89.3% 2.05mg	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	22.7% 159mg	50.5% 354mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	230% 127μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	155% 2327mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	11% 400g	5.64% 209g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Carrots vs Rye Reduced-calorie Bread:

• Raw Carrots have more Vitamin A, 1.8 times more Vitamin B6, 14.8 times more Vitamin C, 2.4 times more Vitamin E and 22 times more Vitamin K than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 5.6 times more Vitamin B1, 4.1 times more Vitamin B2, 2.6 times more Vitamin B3, 3.1 times more Vitamin B9 and more Vitamin B12 than Raw Carrots.
• Both Raw Carrots and Rye Reduced-calorie Bread have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Carrots as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Carrots vs Rye Reduced-calorie Bread:

• Raw Carrots have 3.3 times more Potassium and 1.9 times more Water than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 2.3 times more Calcium, 3 times more Copper, 10.3 times more Iron, 1.8 times more Magnesium, 3.2 times more Manganese, 2.2 times more Phosphorus, 279 times more Selenium, 7.4 times more Sodium and 2.8 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 pound:

• Raw Carrots have 2.1 times more Sugars than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 5 times more Energy, 12.1 times more Fat, 11.5 times more Saturated Fat, 20.5 times more Omega 3, 7.1 times more Omega 6, 4.2 times more Carbohydrate, 4.3 times more Fiber and 9.8 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.