Comparing Nutrients in 300 calories Hard white Wheat VS Carrots

Weight per 300 calories

• Hard white Wheat: 87.7g
• Carrots: 732g

Hard white Wheat has 8.3 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Hard white Wheat or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Carrots	8%	5%	87%

Macro Nutrients

	Hard white Wheat	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	1.9% 0.031g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.2% 66.6g	54% 70g	130g per day for Men 19-50 years
Sugars	0.5% 0.36g	48% 34.7g	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	NA	5.55% 4.02g	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	NA	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	28% 10.7g	54% 20.5g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.84mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.33% 33.3μg	34.8% 139μg	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	0% 0mg	48% 43mg	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	5.9% 0.89mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.67μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard white Wheat	Carrots	Recommended Dietary Allowance
Calcium	2.8% 28mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	50% 4mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	45.5% 1.05mg	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	44.5% 311mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	NA	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.75mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.92mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	0.23% 8.4g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Hard white Wheat vs Carrots:

• Raw Carrots contain more Vitamin A, 1.4 times more Vitamin B1, 4.5 times more Vitamin B2, 1.9 times more Vitamin B3, 2.4 times more Vitamin B5, 3.1 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C, 5.5 times more Vitamin E and 58 times more Vitamin K than Hard white Wheat.
• Both Hard white Wheat as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Hard white Wheat vs Carrots:

• Hard white Wheat has 1.8 times more Iron, 3.2 times more Manganese, 1.2 times more Phosphorus and 1.7 times more Zinc than Raw Carrots.
• While Raw Carrots contain 8.6 times more Calcium, 6.2 times more Potassium, 287.8 times more Sodium and 77 times more Water than Hard white Wheat.
• Both Hard white Wheat and Raw Carrots have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Hard white Wheat has 1.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 96.4 times more Sugars and 1.9 times more Fiber than Hard white Wheat.
• Both Hard white Wheat and Raw Carrots have similar amounts of Energy, Omega 6 and Carbohydrate per 300 kcal.
• Both Hard white Wheat as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.