Comparing Nutrients in 300 calories Cracked-wheat Bread VS Carrots

Weight per 300 calories

• Cracked-wheat Bread: 115g
• Carrots: 732g

Cracked-wheat Bread has 6.3 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Cracked-wheat Bread or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Carrots	8%	5%	87%

Macro Nutrients

	Cracked-wheat Bread	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	48% 34.7g	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	NA	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	54% 20.5g	38g per day for Men 19-50 years
Protein	18% 10g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.6% 70.4μg	34.8% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.96% 0.023μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	48% 43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Carrots	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	28.5% 0.26mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	40.5% 3.24mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	68.8% 1.6mg	45.5% 1.05mg	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	25.2% 177mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	53% 29μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	41.4% 621mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	1.1% 41.3g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cracked-wheat Bread vs Carrots:

• Raw Carrots contain more Vitamin A, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 3.4 times more Vitamin B5, 2.9 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Raw Carrots have similar amounts of Vitamin B1 per 300 kcal.
• Both Cracked-wheat Bread as well as Raw Carrots have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Cracked-wheat Bread vs Carrots:

• Cracked-wheat Bread has 1.5 times more Iron, 1.5 times more Manganese, 39.9 times more Selenium and 1.2 times more Sodium than Raw Carrots.
• While Raw Carrots contain 4.9 times more Calcium, 1.3 times more Copper, 1.5 times more Magnesium, 1.5 times more Phosphorus, 11.5 times more Potassium and 15.6 times more Water than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Raw Carrots have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cracked-wheat Bread has 2.6 times more Fat, 4.5 times more Saturated Fat and 1.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 3.2 times more Fiber than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Raw Carrots have similar amounts of Energy, Omega 6 and Carbohydrate per 300 kcal.
• Both Cracked-wheat Bread as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.