Comparing Nutrients in 300 calories Carrots VS Toasted Enriched Raisin Bread

Weight per 300 calories

• Carrots: 732g
• Toasted Enriched Raisin Bread: 101g

Toasted Enriched Raisin Bread has 7.2 times more energy per unit of mass than Raw Carrots, which is high in comparison to other foods. Carrots having low energy density.

Discover which food has more nutrients per 300 calories - Carrots or Toasted Enriched Raisin Bread?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Toasted Enriched Raisin Bread	11%	14%	75%

Macro Nutrients

	Carrots	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	5% 4.85g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	2.6% 0.041g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	4.14% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	48% 34.7g	8.6% 6.24g	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	12.5% 4.75g	38g per day for Men 19-50 years
Protein	12% 6.8g	15.5% 8.7g	56g per day for Men 19-50 years

Vitamins

	Carrots	Toasted Enriched Raisin 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	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	30.3% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	21.4% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	5.54% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	5.3% 0.069mg	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	24.7% 99μg	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	0.45% 0.4mg	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	2.1% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Calcium	24% 241mg	7.27% 72.7mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	24% 0.22mg	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	39.8% 3.2mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	6.73% 28.3mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	24% 0.55mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	25.4% 381mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	7.16% 0.79mg	11mg per day for Men 19-50 years
Water	17.5% 646g	0.76% 28g	3700g per day for Men 19-50 years

Carrots VS Toasted Enriched Raisin Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Carrots or Toasted Enriched Raisin Bread?

Lets compare vitamin content per 300 calories of Carrots vs Toasted Enriched Raisin Bread:

• 300 calories of Carrots have more Vitamin A, 1.6 times more Vitamin B1, 2.1 times more Vitamin B3, 7.2 times more Vitamin B5, 14.7 times more Vitamin B6, 1.4 times more Vitamin B9, 106.8 times more Vitamin C, 15.4 times more Vitamin E and 50.3 times more Vitamin K than Toasted Enriched Raisin Bread.
• Both Carrots and Toasted Enriched Raisin Bread provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Toasted Enriched Raisin Bread have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Raw Carrots as well as Toasted Enriched Raisin Bread have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Carrots vs Toasted Enriched Raisin Bread:

• 300 calories of Carrots have 3.3 times more Calcium, 1.5 times more Copper, 3.1 times more Magnesium, 1.9 times more Manganese, 2.1 times more Phosphorus, 9.4 times more Potassium, 1.3 times more Sodium, 2.2 times more Zinc and 23 times more Water than Toasted Enriched Raisin Bread.
• While 300 kcal of Toasted Enriched Raisin Bread contain 1.4 times more Iron and 30 times more Selenium than Raw Carrots.
• 300 calories of Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Carrots have 1.2 times more Carbohydrate, 5.6 times more Sugars and 4.3 times more Fiber than Toasted Enriched Raisin Bread.
• While 300 kcal of Toasted Enriched Raisin Bread contain 1.3 times more Protein than Raw Carrots.
• Both Carrots and Toasted Enriched Raisin Bread offer comparable quantities of Energy per 300 calories.
• Both Raw Carrots as well as Toasted Enriched Raisin Bread provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.