Comparing Nutrients in 500 calories Whole Wheat French Bread VS Carrots

Weight per 500 calories

• Whole Wheat French Bread: 209g
• Carrots: 1220g

Whole Wheat French Bread has 5.8 times more energy per 100g than Carrots. It has above average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Whole Wheat French Bread or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat French Bread	14%	4%	82%
Carrots	8%	5%	87%

Macro Nutrients

	Whole Wheat French Bread	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.18g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	4.58% 0.073g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	6.66% 1.13g	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	79% 103g	90% 117g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	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	NA	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	23% 8.8g	90% 34g	38g per day for Men 19-50 years
Protein	31% 17.4g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat 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	91% 1.1mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.7% 0.33mg	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	50.2% 201μg	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	4.2% 0.63mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.22% 1.46μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat French Bread	Carrots	Recommended Dietary Allowance
Calcium	8.8% 88mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	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	19.6% 1.57mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	NA	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	47.5% 333mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	119% 65.7μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	52.3% 785mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	22% 2.43mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	29% 1077g	3700g per day for Men 19-50 years

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

• Whole Wheat French or Vienna Bread has 1.4 times more Vitamin B1 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 5 times more Vitamin B6, more Vitamin C, 12.8 times more Vitamin E and 109.9 times more Vitamin K than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Raw Carrots have similar amounts of Vitamin B9 per 500 kcal.
• Both Whole Wheat French or Vienna Bread as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Whole Wheat French Bread vs Carrots:

• Whole Wheat French or Vienna Bread has 53.9 times more Selenium than Raw Carrots.
• While Raw Carrots contain 4.6 times more Calcium, 1.4 times more Copper, 2.3 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus, 11.4 times more Potassium and 12.9 times more Water than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Raw Carrots have similar amounts of Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Whole Wheat French or Vienna Bread has 1.5 times more Protein than Raw Carrots.
• While Raw Carrots contain more Sugars and 3.9 times more Fiber than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Raw Carrots have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
• Both Whole Wheat French or Vienna Bread as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.