Comparing Nutrients in 500 calories Commercial Whole-wheat Bread VS Boiled Carrots

Weight per 500 calories

• Commercial Whole-wheat Bread: 198g
• Boiled Carrots: 1429g

Commercial Whole-wheat Bread has 7.2 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - Commercial Whole-wheat Bread or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Commercial Whole-wheat Bread	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.94g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	4.48% 1.43g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	17.2% 0.28g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	90% 117g	130g per day for Men 19-50 years
Sugars	12% 8.6g	68% 49.3g	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	6.05% 4.4g	7.1% 5.14g	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	% 2.12g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 0.06g	% 38.6g	g per day for Men 19-50 years
Fiber	31.3% 12g	113% 43g	38g per day for Men 19-50 years
Protein	44% 24.7g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.3mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	50% 200μg	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	57% 51.4mg	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	35% 5.28mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Boiled Carrots	Recommended Dietary Allowance
Calcium	32% 319mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	61.3% 4.9mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	96% 2.2mg	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	60% 421mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	15% 504mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	60% 903mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	2.1% 77.4g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Commercial Whole-wheat Bread vs Boiled Carrots:

• Boiled and Drained Carrots contain more Vitamin A, 1.9 times more Vitamin B2, 2.6 times more Vitamin B5, 5.1 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C, 2.8 times more Vitamin E and 12.6 times more Vitamin K than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Commercially Prepared Whole-wheat Bread as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Commercial Whole-wheat Bread vs Boiled Carrots:

• Commercially Prepared Whole-wheat Bread has 1.9 times more Copper, 1.9 times more Manganese, 5.1 times more Selenium and 1.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Calcium, 6.7 times more Potassium and 16.6 times more Water than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Boiled and Drained Carrots have similar amounts of Iron, Magnesium, Phosphorus and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Commercially Prepared Whole-wheat Bread has 2.7 times more Fat, 19.3 times more Omega 3, 2.3 times more Omega 6 and 2.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Carbohydrate, 5.7 times more Sugars and 3.6 times more Fiber than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Boiled and Drained Carrots have similar amounts of Energy and Fructose per 500 kcal.
• Both Commercially Prepared Whole-wheat Bread as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.