Comparing Nutrients in 500 calories Toasted Commercially Prepared Whole-wheat Bread VS Frozen Carrots

Weight per 500 calories

• Toasted Commercially Prepared Whole-wheat Bread: 163g
• Frozen Carrots: 1389g

Toasted Commercially Prepared Whole-wheat Bread has 8.5 times more energy per 100g than Frozen Carrots. It has high energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Discover which food has more nutrients per 500 calories - Toasted Commercially Prepared Whole-wheat Bread or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Toasted Commercially Prepared Whole-wheat Bread	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.86% 6.65g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	3.17% 0.051g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.16g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.3% 83.6g	84.4% 110g	130g per day for Men 19-50 years
Sugars	13% 9.43g	91% 66g	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	5.94% 4.3g	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	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	32.2% 12.3g	121% 46g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Toasted Commercially Prepared Whole-wheat Bread	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.37mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.8% 0.39mg	101% 1.3mg	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	21.2% 85μg	34.7% 139μg	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	38.6% 34.7mg	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	6.86% 1.03mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 14.7μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Commercially Prepared Whole-wheat Bread	Frozen Carrots	Recommended Dietary Allowance
Calcium	21.2% 212mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	60.5% 4.84mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	38.5% 162mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	181% 4.16mg	103% 2.38mg	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	70.7% 495mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	15.7% 533mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	156% 86μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	61.5% 923mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	1.07% 39.6g	33.8% 1251g	3700g per day for Men 19-50 years

Toasted Commercially Prepared Whole-wheat Bread VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Commercially Prepared Whole-wheat Bread or Frozen Carrots?

Lets compare vitamin content per 500 calories of Toasted Commercially Prepared Whole-wheat Bread vs Frozen Carrots:

• 500 calories of Toasted Commercially Prepared Whole-wheat Bread have 1.5 times more Vitamin B3 than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain more Vitamin A, 2.2 times more Vitamin B5, 3.4 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 7.7 times more Vitamin E and 16.6 times more Vitamin K than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Frozen Carrots provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Toasted Commercially Prepared Whole-wheat Bread as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Toasted Commercially Prepared Whole-wheat Bread vs Frozen Carrots:

• 500 calories of Toasted Commercially Prepared Whole-wheat Bread have 1.8 times more Manganese and 8.8 times more Selenium than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 2.4 times more Calcium, 1.3 times more Iron, 6.1 times more Potassium, 1.3 times more Zinc and 31.6 times more Water than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Frozen Carrots contain similar levels of Copper, Magnesium, Phosphorus and Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Commercially Prepared Whole-wheat Bread have 2.5 times more Protein than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 4.7 times more Omega 3, 3 times more Omega 6, 1.3 times more Carbohydrate, 7 times more Sugars and 3.7 times more Fiber than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Frozen Carrots offer comparable quantities of Energy per 500 calories.
• 500 calories of Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3 and Omega 6