Comparing Nutrients in 300 calories White Wheat Bread VS Boiled Carrots

Weight per 300 calories

• White Wheat Bread: 126g
• Boiled Carrots: 857g

White Wheat Bread has 6.8 times more energy per 100g than Boiled Carrots. It has above average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - White Wheat Bread or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	White Wheat Bread	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	6.54% 0.1g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	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	42.6% 55.3g	54% 70.5g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	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	4.7% 3.4g	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	% 1.9g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0g	% 23g	g per day for Men 19-50 years
Fiber	30.5% 11.6g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	24% 13.4g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	White Wheat Bread	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	53.6% 0.64mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.76% 0.1mg	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	40% 160μg	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	3.2% 0.48mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.1% 9.7μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Boiled Carrots	Recommended Dietary Allowance
Calcium	86.2% 862mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	21% 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	77% 6.16mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	7.8% 32.8mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	34.7% 0.8mg	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	18.5% 130mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	4.7% 160mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	40% 603mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	1.35% 50g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of White Wheat Bread vs Boiled Carrots:

• White Wheat Bread has 1.3 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 3.5 times more Vitamin B5, 13 times more Vitamin B6, more Vitamin C, 18.4 times more Vitamin E and 12.1 times more Vitamin K than White Wheat Bread.
• Both White Wheat Bread and Boiled and Drained Carrots have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 300 kcal.
• Both White Wheat Bread 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 White Wheat Bread vs Boiled Carrots:

• White Wheat Bread has 3.4 times more Calcium, 1.3 times more Copper, 2.1 times more Iron, 3.4 times more Selenium and 1.2 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.6 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 12.6 times more Potassium, 1.4 times more Zinc and 15.5 times more Water than White Wheat Bread.

Comparison of macro-nutrients per 300 calories:

• White Wheat Bread has 12.2 times more Omega 3, 1.5 times more Omega 6 and 2.1 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Carbohydrate, 4.7 times more Sugars and 2.2 times more Fiber than White Wheat Bread.
• Both White Wheat Bread and Boiled and Drained Carrots have similar amounts of Energy and Fructose per 300 kcal.
• Both White Wheat Bread as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.