Comparing Nutrients in 500 calories White Reduced-calorie Bread VS Carrots

Weight per 500 calories

• White Reduced-calorie Bread: 242g
• Carrots: 1220g

White Reduced-calorie Bread has 5 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 - White Reduced-calorie Bread or Carrots?

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Carrots	8%	5%	87%

Macro Nutrients

	White Reduced-calorie Bread	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.23% 6.04g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.33g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	4.23% 0.068g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	7.54% 1.3g	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	82.3% 107g	90% 117g	130g per day for Men 19-50 years
Sugars	16% 11.5g	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	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	61.7% 23.4g	90% 34g	38g per day for Men 19-50 years
Protein	37.5% 21g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie 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	82.5% 0.99mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.7% 0.7mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	57.4% 229μg	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28% 0.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	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	3.06% 0.46mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.45μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Carrots	Recommended Dietary Allowance
Calcium	22.7% 227mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	88.6% 0.8mg	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	96% 7.7mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	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	41.8% 292mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	95% 52.4μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	77% 1157mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.24mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	2.8% 104g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of White Reduced-calorie Bread vs Carrots:

• White Reduced-calorie Bread has 1.2 times more Vitamin B1 and more Vitamin B12 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.4 times more Vitamin B3, 3 times more Vitamin B5, 16.6 times more Vitamin B6, 59.6 times more Vitamin C, 17.5 times more Vitamin E and 111.1 times more Vitamin K than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Raw Carrots have similar amounts of Vitamin B2 and Vitamin B9 per 500 kcal.
• Both White Reduced-calorie Bread as well as Raw Carrots have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for White Reduced-calorie Bread vs Carrots:

• White Reduced-calorie Bread has 1.5 times more Copper, 2.1 times more Iron, 43 times more Selenium and 1.4 times more Sodium than Raw Carrots.
• While Raw Carrots contain 1.8 times more Calcium, 2.6 times more Magnesium, 1.8 times more Manganese, 1.5 times more Phosphorus, 21.3 times more Potassium and 10.4 times more Water than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Raw Carrots have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• White Reduced-calorie Bread has 2.1 times more Fat and 1.9 times more Protein than Raw Carrots.
• While Raw Carrots contain 5 times more Sugars and 1.5 times more Fiber than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Raw Carrots have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
• Both White Reduced-calorie Bread as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.