Comparing Nutrients in 500 calories French Bread VS Carrots

Weight per 500 calories

• French Bread: 184g
• Carrots: 1220g

French Bread has 6.6 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 500 calories - French Bread or Carrots?

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Carrots	8%	5%	87%

Macro Nutrients

	French Bread	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	7.35% 0.12g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	8.54% 1.45g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.4% 95g	90% 117g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	79.7% 58g	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	1.3% 0.94g	9.25% 6.7g	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	% 0.74g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 43.8g	g per day for Men 19-50 years
Fiber	10.6% 4.04g	90% 34g	38g per day for Men 19-50 years
Protein	35.3% 19.8g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	French Bread	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.78mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56.5% 226μg	58% 232μg	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	80% 72mg	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	2.57% 0.39mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.07% 1.3μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Carrots	Recommended Dietary Allowance
Calcium	9.56% 96mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	90% 7.2mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	76% 1.74mg	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	27.6% 193mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	6.33% 215mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	96% 52.6μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	73.8% 1107mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	17.4% 1.9mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	1.64% 60.7g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of French Bread vs Carrots:

• French or Vienna Bread includes Sourdough have 1.6 times more Vitamin B1 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.4 times more Vitamin B3, 4 times more Vitamin B5, 8.6 times more Vitamin B6, more Vitamin C, 20.9 times more Vitamin E and 125.1 times more Vitamin K than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Raw Carrots have similar amounts of Vitamin B2 and Vitamin B9 per 500 kcal.
• Both French or Vienna Bread includes Sourdough as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for French Bread vs Carrots:

• French or Vienna Bread includes Sourdough have 2 times more Iron, 43.1 times more Selenium and 1.3 times more Sodium than Raw Carrots.
• While Raw Carrots contain 4.2 times more Calcium, 2 times more Copper, 2.5 times more Magnesium, 1.6 times more Manganese, 2.2 times more Phosphorus, 18.1 times more Potassium, 1.5 times more Zinc and 17.7 times more Water than French or Vienna Bread includes Sourdough.

Comparison of macro-nutrients per 500 calories:

• French or Vienna Bread includes Sourdough have 4.8 times more Omega 3 and 1.7 times more Protein than Raw Carrots.
• While Raw Carrots contain 6.8 times more Sugars, 7.2 times more Fructose and 8.4 times more Fiber than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Raw Carrots have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
• Both French or Vienna Bread includes Sourdough as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.