Comparing Nutrients in 300 calories Dry Bread Crumbs VS Boiled Carrots

Weight per 300 calories

• Dry Bread Crumbs: 76g
• Boiled Carrots: 857g

Dry Bread Crumbs have 11.3 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 - Dry Bread Crumbs or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Dry Bread Crumbs	14%	12%	74%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Dry Bread Crumbs	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.15% 4.03g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	2.86% 0.91g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	8.83% 0.14g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	8.37% 1.42g	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	42% 54.7g	54% 70.5g	130g per day for Men 19-50 years
Sugars	6.5% 4.7g	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	2.58% 1.87g	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	% 1.4g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0g	% 23g	g per day for Men 19-50 years
Fiber	9% 3.4g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	18% 10g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Dry Bread Crumbs	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	61.2% 0.73mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.04mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.07% 0.092mg	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	20.3% 81.3μg	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11% 0.27μg	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	0.41% 0.061mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.18% 5μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Bread Crumbs	Boiled Carrots	Recommended Dietary Allowance
Calcium	14% 139mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	21.5% 0.19mg	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	46% 3.67mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	7.78% 32.7mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	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	18% 125mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	34.8% 19μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	37% 556mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.13% 4.94g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dry Bread Crumbs vs Boiled Carrots:

• Plain Grated Dry Bread Crumbs have 1.3 times more Vitamin B1 and more Vitamin B12 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 4.7 times more Vitamin B5, 14.3 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C, 145.3 times more Vitamin E and 23.4 times more Vitamin K than Plain Grated Dry Bread Crumbs .
• Both Plain Grated Dry Bread Crumbs and Boiled and Drained Carrots have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Plain Grated Dry Bread Crumbs as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dry Bread Crumbs vs Boiled Carrots:

• Plain Grated Dry Bread Crumbs have 1.3 times more Copper, 1.3 times more Iron and 3.2 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.9 times more Calcium, 2.6 times more Magnesium, 1.9 times more Manganese, 2.1 times more Phosphorus, 13.5 times more Potassium, 1.6 times more Zinc and 156.3 times more Water than Plain Grated Dry Bread Crumbs .
• Both Plain Grated Dry Bread Crumbs and Boiled and Drained Carrots have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Plain Grated Dry Bread Crumbs have 2.6 times more Fat, 16.5 times more Omega 3, 1.9 times more Omega 6 and 1.6 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Carbohydrate, 6.3 times more Sugars, 1.7 times more Fructose and 7.5 times more Fiber than Plain Grated Dry Bread Crumbs .
• Both Plain Grated Dry Bread Crumbs and Boiled and Drained Carrots have similar amounts of Energy per 300 kcal.
• Both Plain Grated Dry Bread Crumbs as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.