Comparing Nutrients in 300 calories Schar, Gluten-Free, Classic White Rolls VS Boiled Carrots

Weight per 300 calories

• Schar, Gluten-Free, Classic White Rolls: 126g
• Boiled Carrots: 857g

Schar, Gluten-Free, Classic White Rolls have 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 - Schar, Gluten-Free, Classic White Rolls or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Schar, Gluten-Free, Classic White Rolls	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.43% 3.33g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	1.57% 0.025g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.4g	54% 70.5g	130g per day for Men 19-50 years
Sugars	12% 8.62g	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	3.57% 2.6g	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	% 2.6g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0g	% 23g	g per day for Men 19-50 years
Fiber	17% 6.4g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Classic White Rolls	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.3% 0.77mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.86mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.57% 0.046mg	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	2.5% 10μg	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	34.3% 31mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Classic White Rolls	Boiled Carrots	Recommended Dietary Allowance
Calcium	22.6% 226mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	13.4% 0.12mg	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	56% 4.5mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	3.9% 16.3mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	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	8.97% 62.8mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	49.6% 744mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.7mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Schar, Gluten-Free, Classic White Rolls vs Boiled Carrots:

• Schar, Gluten-Free, Classic White Rolls have 1.4 times more Vitamin B1 and 1.6 times more Vitamin B2 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 28.2 times more Vitamin B6 and 12 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 300 kcal.

Comparing minerals per 300 calories for Schar, Gluten-Free, Classic White Rolls vs Boiled Carrots:

• Schar, Gluten-Free, Classic White Rolls have 1.5 times more Iron and 1.5 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5.3 times more Magnesium, 5.1 times more Manganese, 4.1 times more Phosphorus, 21.1 times more Potassium, 12 times more Selenium, 2.4 times more Zinc and 14.7 times more Water than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Boiled and Drained Carrots have similar amounts of Calcium and Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Schar, Gluten-Free, Classic White Rolls have 2.2 times more Fat than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.4 times more Sugars, 4 times more Fiber and 1.6 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Boiled and Drained Carrots have similar amounts of Energy, Omega 6, Carbohydrate and Fructose per 300 kcal.
• Both Schar, Gluten-Free, Classic White Rolls as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Glucose and Sucrose in 300 kcal.