Comparing Nutrients in 300 calories Garlic bread, frozen VS Boiled Carrots

Weight per 300 calories

• Garlic bread, frozen: 85.7g
• Boiled Carrots: 857g

Garlic bread, frozen has 10 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Garlic bread, frozen or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Garlic bread, frozen	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.2g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	14% 4.53g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	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	27.5% 35.8g	54% 70.5g	130g per day for Men 19-50 years
Sugars	4.36% 3.16g	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	0.73% 0.53g	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	% 0.36g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0g	% 23g	g per day for Men 19-50 years
Fiber	5.64% 2.14g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	12.8% 7.17g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.24% 11μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.55mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.47% 0.071mg	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% 159μg	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.86% 0.069μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.19% 0.17mg	34.3% 31mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.3% 7.7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.74% 1mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Boiled Carrots	Recommended Dietary Allowance
Calcium	2.3% 23mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.093mg	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	32.7% 2.6mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	4.7% 19.7mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	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	10.7% 74.6mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	2.6% 88.3mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	26% 14.2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	31% 466mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	6.78% 0.75mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.74% 27.2g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Garlic bread, frozen vs Boiled Carrots:

• Garlic bread, frozen has 1.3 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 655.4 times more Vitamin A, 1.4 times more Vitamin B1, 2.4 times more Vitamin B2, 1.6 times more Vitamin B3, 3.5 times more Vitamin B5, 18.4 times more Vitamin B6, 180 times more Vitamin C, 8.7 times more Vitamin E and 4.6 times more Vitamin K than Garlic bread, frozen.
• Both Garlic bread, frozen 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 Garlic bread, frozen vs Boiled Carrots:

• Garlic bread, frozen has 2.4 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 11.1 times more Calcium, 1.6 times more Copper, 4.3 times more Magnesium, 3.5 times more Manganese, 3.4 times more Phosphorus, 22.8 times more Potassium, 2.3 times more Zinc and 28.4 times more Water than Garlic bread, frozen.
• Both Garlic bread, frozen and Boiled and Drained Carrots have similar amounts of Iron and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Garlic bread, frozen has 9.2 times more Fat, 17.6 times more Saturated Fat and 6.2 times more Omega 6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2 times more Carbohydrate, 9.3 times more Sugars, 5.8 times more Fructose and 12 times more Fiber than Garlic bread, frozen.
• Both Garlic bread, frozen and Boiled and Drained Carrots have similar amounts of Energy and Protein per 300 kcal.
• Both Garlic bread, frozen as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.