Comparing Nutrients in 300 calories Whole Grain Bagels VS Boiled Carrots

Weight per 300 calories

• Whole Grain Bagels: 118g
• Boiled Carrots: 857g

Whole Grain Bagels have 7.3 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 - Whole Grain Bagels or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Whole Grain Bagels	15%	0%	85%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Whole Grain Bagels	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	49.3% 64g	54% 70.5g	130g per day for Men 19-50 years
Sugars	15% 11g	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	14.6% 5.53g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	19.5% 11g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Whole Grain Bagels	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.4% 0.82mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	41% 165μg	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% 0mg	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	1.9% 0.28mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.49% 0.59μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain Bagels	Boiled Carrots	Recommended Dietary Allowance
Calcium	11% 109mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	20.5% 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	61.6% 4.93mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.2mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	24.2% 169mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	56.3% 31μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	29% 438mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	1.1% 40.6g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Whole Grain Bagels vs Boiled Carrots:

• Whole Grain White Bagels have 1.5 times more Vitamin B1, 1.2 times more Vitamin B2 and 1.4 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 7.7 times more Vitamin B6, more Vitamin C, 31.3 times more Vitamin E and 199.6 times more Vitamin K than Whole Grain White Bagels.
• Both Whole Grain White Bagels and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 300 kcal.
• Both Whole Grain White 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 Whole Grain Bagels vs Boiled Carrots:

• Whole Grain White Bagels have 1.3 times more Copper, 1.7 times more Iron and 5.2 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.4 times more Calcium, 1.8 times more Magnesium, 1.5 times more Phosphorus, 9.7 times more Potassium and 19 times more Water than Whole Grain White Bagels.
• Both Whole Grain White Bagels and Boiled and Drained Carrots have similar amounts of Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Whole Grain White Bagels have 1.7 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Omega 6, 2.7 times more Sugars and 4.7 times more Fiber than Whole Grain White Bagels.
• Both Whole Grain White Bagels and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Whole Grain White Bagels as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.