Comparing Nutrients in 300 calories Cinnamon-raisin Bagels VS Boiled Carrots

Weight per 300 calories

• Cinnamon-raisin Bagels: 110g
• Boiled Carrots: 857g

Cinnamon-raisin Bagels have 7.8 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Cinnamon-raisin Bagels or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cinnamon-raisin Bagels	14%	6%	80%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cinnamon-raisin Bagels	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	4.07% 0.69g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.5% 60.4g	54% 70.5g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	6.63% 2.5g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	19% 10.7g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cinnamon-raisin Bagels	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	2.55% 23μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.3% 0.3mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.22% 0.068mg	101% 1.3mg	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	30.4% 122μg	30% 120μg	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	0.85% 0.77mg	34.3% 31mg	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	2.26% 0.34mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.64% 0.77μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cinnamon-raisin Bagels	Boiled Carrots	Recommended Dietary Allowance
Calcium	2.1% 21mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	52% 4.16mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	7.3% 30.7mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	57.8% 1.33mg	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	15.6% 109mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	4.77% 162mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.95% 35g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cinnamon-raisin Bagels vs Boiled Carrots:

• Boiled and Drained Carrots contain 317.6 times more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B3, 3.6 times more Vitamin B5, 19.3 times more Vitamin B6, 40.3 times more Vitamin C, 26 times more Vitamin E and 153.2 times more Vitamin K than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Boiled and Drained Carrots have similar amounts of Vitamin B2 and Vitamin B9 per 300 kcal.
• Both Cinnamon-raisin Bagels as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cinnamon-raisin Bagels vs Boiled Carrots:

• Cinnamon-raisin Bagels have 1.2 times more Copper, 1.4 times more Iron and 5.7 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 12.4 times more Calcium, 2.8 times more Magnesium, 1.4 times more Manganese, 2.3 times more Phosphorus, 12.4 times more Potassium, 1.4 times more Zinc and 22.1 times more Water than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Boiled and Drained Carrots have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cinnamon-raisin Bagels have 1.6 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.5 times more Sugars and 10.2 times more Fiber than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Boiled and Drained Carrots have similar amounts of Energy, Omega 6 and Carbohydrate per 300 kcal.
• Both Cinnamon-raisin Bagels as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.