Comparing Nutrients in 500 calories Boiled Carrots VS French Bread

Weight per 500 calories

• Boiled Carrots: 1429g
• French Bread: 184g

French or Vienna Bread includes Sourdough have 7.8 times more energy per unit of mass than Boiled and Drained Carrots, which is high in comparison to other foods. Boiled Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Carrots or French Bread?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
French Bread	16%	8%	76%

Macro Nutrients

	Boiled Carrots	French Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	4.6% 4.45g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	8.54% 1.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	73.4% 95g	130g per day for Men 19-50 years
Sugars	68% 49.3g	11.7% 8.5g	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	7.1% 5.14g	1.3% 0.94g	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	% 5.7g	% 0.74g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 0g	g per day for Men 19-50 years
Fiber	113% 43g	10.6% 4.04g	38g per day for Men 19-50 years
Protein	19.4% 11g	35.3% 19.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	French Bread	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	60.4% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	55.3% 8.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	15% 0.2mg	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	50% 200μg	56.5% 226μg	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	57% 51.4mg	0% 0mg	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	98% 14.7mg	2.57% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	1.07% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	French Bread	Recommended Dietary Allowance
Calcium	43% 429mg	9.56% 96mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	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	60.7% 4.86mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	46% 1.06mg	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	61.2% 429mg	27.6% 193mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	6.33% 215mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	96% 52.6μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	73.8% 1107mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	35% 1288g	1.64% 60.7g	3700g per day for Men 19-50 years

Boiled Carrots VS French Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Carrots or French Bread?

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

• 500 calories of Boiled Carrots have more Vitamin A, 4 times more Vitamin B5, 11.1 times more Vitamin B6, more Vitamin C, 38.1 times more Vitamin E and 152.1 times more Vitamin K than French Bread.
• While 500 kcal of French or Vienna Bread includes Sourdough contain 1.4 times more Vitamin B1 than Boiled and Drained Carrots.
• Both Boiled Carrots and French Bread provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 500 calories.
• 500 calories of French Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as French or Vienna Bread includes Sourdough have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Carrots vs French Bread:

• 500 calories of Boiled Carrots have 4.5 times more Calcium, 2.4 times more Magnesium, 2.1 times more Manganese, 2.2 times more Phosphorus, 15.6 times more Potassium, 1.5 times more Zinc and 21.2 times more Water than French Bread.
• While 500 kcal of French or Vienna Bread includes Sourdough contain 1.5 times more Iron, 5.3 times more Selenium and 1.3 times more Sodium than Boiled and Drained Carrots.
• Both Boiled Carrots and French Bread contain similar levels of Copper per 500 calories.
• 500 calories of French Bread lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Carrots have 1.2 times more Carbohydrate, 5.8 times more Sugars and 10.6 times more Fiber than French Bread.
• While 500 kcal of French or Vienna Bread includes Sourdough contain 1.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and French Bread offer comparable quantities of Energy per 500 calories.
• Both Boiled and Drained Carrots as well as French or Vienna Bread includes Sourdough provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.