Comparing Nutrients in 300 calories Rye Reduced-calorie Bread VS Carrots

Weight per 300 calories

• Rye Reduced-calorie Bread: 148g
• Carrots: 732g

Rye Reduced-calorie Bread has 5 times more energy per 100g than Carrots. It has above average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Rye Reduced-calorie Bread or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Carrots	8%	5%	87%

Macro Nutrients

	Rye Reduced-calorie Bread	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.3g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	6.17% 1.05g	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	46% 60g	54% 70g	130g per day for Men 19-50 years
Sugars	4.67% 3.4g	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	46.7% 17.7g	54% 20.5g	38g per day for Men 19-50 years
Protein	24% 13.4g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie 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	45% 0.54mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.78% 0.44mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	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	21.4% 85.7μg	34.8% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.46% 0.059μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.59mg	48% 43mg	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	2.76% 0.41mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.74% 0.89μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Carrots	Recommended Dietary Allowance
Calcium	11.2% 112mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	57.3% 4.6mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	7.74% 32.5mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	16.5% 115mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	4.26% 145mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	75% 41.2μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	50.5% 758mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	8.87% 0.98mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	1.84% 68g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Rye Reduced-calorie Bread vs Carrots:

• Raw Carrots contain more Vitamin A, 1.9 times more Vitamin B3, 4.6 times more Vitamin B5, 8.9 times more Vitamin B6, 1.6 times more Vitamin B9, 73 times more Vitamin C, 11.7 times more Vitamin E and 108.9 times more Vitamin K than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
• Both Rye Reduced-calorie Bread as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Rye Reduced-calorie Bread vs Carrots:

• Rye Reduced-calorie Bread has 2.1 times more Iron, 56.3 times more Selenium and 1.5 times more Sodium than Raw Carrots.
• While Raw Carrots contain 2.1 times more Calcium, 1.7 times more Copper, 2.7 times more Magnesium, 1.6 times more Manganese, 2.2 times more Phosphorus, 16.2 times more Potassium, 1.8 times more Zinc and 9.5 times more Water than Rye Reduced-calorie Bread.

Comparison of macro-nutrients per 300 calories:

• Rye Reduced-calorie Bread has 2.4 times more Fat, 4.1 times more Omega 3, 1.4 times more Omega 6 and 2 times more Protein than Raw Carrots.
• While Raw Carrots contain 10.2 times more Sugars than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Raw Carrots have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Rye Reduced-calorie Bread as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.