Comparing Nutrients in 300 calories Carrots VS Protein Bread

Weight per 300 calories

• Carrots: 732g
• Protein Bread: 122g

Protein Bread has 6 times more energy per unit of mass than Raw Carrots, which is above average in comparison to other foods. Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Protein Bread	20%	8%	72%

Macro Nutrients

	Carrots	Protein Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	2.78% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	6.84% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	41.3% 53.6g	130g per day for Men 19-50 years
Sugars	48% 34.7g	2.43% 1.76g	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	5.55% 4.02g	NA	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 26.3g	NA	g per day for Men 19-50 years
Fiber	54% 20.5g	9.67% 3.67g	38g per day for Men 19-50 years
Protein	12% 6.8g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Carrots	Protein Bread	Recommended Dietary Allowance
Vitamin A	679% 6110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	33% 5.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	35.5% 142μg	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	48% 43mg	0% 0mg	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	32% 4.83mg	2.94% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	1.33% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Protein Bread	Recommended Dietary Allowance
Calcium	24% 241mg	15% 152mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	56.7% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	NA	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	27.4% 2.2mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	19% 79.6mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	78.4% 1.8mg	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	36.6% 256mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	73.2% 40.3μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	20.3% 2.23mg	11mg per day for Men 19-50 years
Water	17.5% 646g	1.32% 49g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Carrots vs Protein Bread:

• Raw Carrots have more Vitamin A, 1.4 times more Vitamin B3, 3.9 times more Vitamin B5, 11.6 times more Vitamin B6, more Vitamin C, 11 times more Vitamin E and 60.7 times more Vitamin K than Protein Bread.
• Both Raw Carrots and Protein Bread have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 300 kcal.
• Both Raw Carrots as well as Protein Bread have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Protein Bread:

• Raw Carrots have 1.6 times more Calcium, 5.9 times more Potassium and 13.2 times more Water than Protein Bread.
• While Protein Bread contains 1.6 times more Copper, 2.3 times more Iron, 1.7 times more Manganese, 55.1 times more Selenium and 1.3 times more Zinc than Raw Carrots.
• Both Raw Carrots and Protein Bread have similar amounts of Magnesium, Phosphorus and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 1.3 times more Carbohydrate, 19.7 times more Sugars and 5.6 times more Fiber than Protein Bread.
• While Protein Bread contains 4.9 times more Omega 3, 1.6 times more Omega 6 and 2.2 times more Protein than Raw Carrots.
• Both Raw Carrots and Protein Bread have similar amounts of Energy per 300 kcal.
• Both Raw Carrots as well as Protein Bread have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.