Comparing Nutrients in 300 calories Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Boiled Carrots

Weight per 300 calories

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour: 97g
• Boiled Carrots: 857g

Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 8.8 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 - Whole Grain gluten-free Bread made with tapioca starch and brown rice flour or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	50.7% 0.81g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	8.96% 1.52g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	54% 70.5g	130g per day for Men 19-50 years
Sugars	13% 9.52g	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	1.86% 1.35g	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	% 1.56g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0g	% 23g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	12.6% 7.04g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.56% 1.37mg	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	6.72% 0.087mg	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	NA	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	34.3% 31mg	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	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Boiled Carrots	Recommended Dietary Allowance
Calcium	5.83% 58.3mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	8% 0.072mg	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	9.22% 0.74mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	7.17% 30mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	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	10.7% 74.8mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Boiled Carrots:

• Boiled and Drained Carrots contain 3.2 times more Vitamin B1, 4 times more Vitamin B3 and 15 times more Vitamin B6 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Boiled and Drained Carrots have similar amounts of Vitamin B2 per 300 kcal.

Comparing minerals per 300 calories for Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Boiled Carrots:

• Boiled and Drained Carrots contain 4.4 times more Calcium, 2 times more Copper, 3.9 times more Iron, 2.8 times more Magnesium, 2.7 times more Manganese, 3.4 times more Phosphorus, 16.9 times more Potassium, 3 times more Zinc and 24.6 times more Water than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Boiled and Drained Carrots have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 5.9 times more Fat, 94.6 times more Omega 3 and 2 times more Omega 6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Carbohydrate, 3.1 times more Sugars, 2.3 times more Fructose and 5.4 times more Fiber than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Boiled and Drained Carrots have similar amounts of Energy and Protein per 300 kcal.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour as well as Boiled and Drained Carrots have insufficient amounts of Glucose and Sucrose in 300 kcal.