Comparing Nutrients in 500 calories Bread, white, commercially prepared, toasted VS Carrots

Weight per 500 calories

• Bread, white, commercially prepared, toasted: 172g
• Carrots: 1220g

Bread, white, commercially prepared, toasted has 7.1 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 - Bread, white, commercially prepared, toasted or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted	12%	12%	76%
Carrots	8%	5%	87%

Macro Nutrients

	Bread, white, commercially prepared, toasted	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	23.7% 0.38g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	19% 3.22g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0.59% 1.72mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	90% 117g	130g per day for Men 19-50 years
Sugars	14.7% 10.7g	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	13% 5g	90% 34g	38g per day for Men 19-50 years
Protein	27.7% 15.5g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.6% 0.72mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.7% 0.58mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.36% 0.11mg	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	45% 179μg	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.44% 0.034μg	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	2.76% 0.41mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.86μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted	Carrots	Recommended Dietary Allowance
Calcium	20.5% 205mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	26.4% 0.24mg	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	71.8% 5.74mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	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	25.4% 178mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	6.64% 226mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	97% 53.4μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	61.7% 926mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	1.4% 52.4g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Bread, white, commercially prepared, toasted vs Carrots:

• Raw Carrots contain more Vitamin A, 1.8 times more Vitamin B3, 6.9 times more Vitamin B5, 15.5 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C, 19.5 times more Vitamin E and 27.5 times more Vitamin K than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
• Both Bread, white, commercially prepared, toasted as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Bread, white, commercially prepared, toasted vs Carrots:

• Bread, white, commercially prepared, toasted has 1.6 times more Iron and 43.8 times more Selenium than Raw Carrots.
• While Raw Carrots contain 2 times more Calcium, 2.3 times more Copper, 3.3 times more Magnesium, 2.4 times more Manganese, 2.4 times more Phosphorus, 17.3 times more Potassium, 2.5 times more Zinc and 20.5 times more Water than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Raw Carrots have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Bread, white, commercially prepared, toasted has 2.4 times more Fat, 15.6 times more Omega 3, 2.6 times more Omega 6 and 1.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 5.4 times more Sugars and 6.8 times more Fiber than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Bread, white, commercially prepared, toasted as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.