Comparing Nutrients in 300 calories Carrots VS Multicereal Kaiser Roll

Weight per 300 calories

• Carrots: 732g
• Multicereal Kaiser Roll: 110g

Vegan Multigrain Kaiser Roll, 60g has 6.7 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 Multicereal Kaiser Roll?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Carrots	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	6.1% 5.93g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	38% 49.5g	130g per day for Men 19-50 years
Sugars	48% 34.7g	4.24% 3.08g	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	0.045% 0.033g	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	% 0.033g	g per day for Men 19-50 years
Sucrose	% 26.3g	% 2.2g	g per day for Men 19-50 years
Fiber	54% 20.5g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	12% 6.8g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Carrots	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	679% 6110μg	0.012% 0.11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	36.6% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	5.4% 1.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	17% 68μg	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	0.049% 0.044mg	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	8.28% 1.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	2.56% 3.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	24% 241mg	9.34% 93mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	44% 0.4mg	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	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	62% 1.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	8.3% 3.74μg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	48% 26.4μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	17.5% 646g	1.07% 39.6g	3700g per day for Men 19-50 years

Carrots VS Multicereal Kaiser Roll Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Carrots or Multicereal Kaiser Roll?

Lets compare vitamin content per 300 calories of Carrots vs Multicereal Kaiser Roll:

• 300 calories of Carrots have 55598.8 times more Vitamin A, 1.8 times more Vitamin B2, 2.3 times more Vitamin B3, 4.5 times more Vitamin B5, 4.8 times more Vitamin B6, 10.1 times more Vitamin B7, 2 times more Vitamin B9, 982.1 times more Vitamin C, 3.9 times more Vitamin E and 31.4 times more Vitamin K than Multicereal Kaiser Roll.
• Both Carrots and Multicereal Kaiser Roll provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Multicereal Kaiser Roll have insufficient amounts of Vitamin A, Vitamin B7, Vitamin C and Vitamin K
• Both Raw Carrots as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Carrots vs Multicereal Kaiser Roll:

• 300 calories of Carrots have 2.6 times more Calcium, 1.3 times more Phosphorus, 8.3 times more Potassium and 16.3 times more Water than Multicereal Kaiser Roll.
• While 300 kcal of Vegan Multigrain Kaiser Roll, 60g contain 1.6 times more Iron, 1.4 times more Manganese, 36 times more Selenium and 1.3 times more Sodium than Raw Carrots.
• Both Carrots and Multicereal Kaiser Roll contain similar levels of Copper, Magnesium and Zinc per 300 calories.
• 300 calories of Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Carrots have 1.4 times more Carbohydrate, 11.3 times more Sugars and 4 times more Fiber than Multicereal Kaiser Roll.
• While 300 kcal of Vegan Multigrain Kaiser Roll, 60g contain 3.4 times more Fat, 67.6 times more Omega 3, 3 times more Omega 6 and 1.4 times more Protein than Raw Carrots.
• Both Carrots and Multicereal Kaiser Roll offer comparable quantities of Energy per 300 calories.
• 300 calories of Carrots provide inadequate amounts of Omega 3 and Omega 6