Comparing Nutrients in 500 calories Boiled Carrots VS Toasted Multi-grain Bread

Weight per 500 calories

• Boiled Carrots: 1429g
• Toasted Multi-grain Bread: 174g

Toasted Multi-grain Bread with Whole-grain has 8.2 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.

Which food has more nutrients per 500 calories - Boiled Carrots or Toasted Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Boiled Carrots	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	8.23% 8g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	5.14% 1.65g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	18.5% 3.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	63% 81.8g	130g per day for Men 19-50 years
Sugars	68% 49.3g	16.6% 12g	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	6.4% 4.64g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 0g	g per day for Men 19-50 years
Fiber	113% 43g	37% 14g	38g per day for Men 19-50 years
Protein	19.4% 11g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Toasted Multi-grain 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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	47.7% 7.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	38% 0.5mg	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	30.4% 122μg	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	0.19% 0.17mg	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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	43% 429mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	59.2% 0.53mg	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	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	35% 148mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	166% 3.82mg	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	61.3% 429mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	12.8% 434mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	35% 1288g	1.48% 54.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Toasted Multi-grain Bread:

• Boiled and Drained Carrots have more Vitamin A, 2.2 times more Vitamin B1, 2.5 times more Vitamin B2, 1.2 times more Vitamin B3, 5.2 times more Vitamin B5, 4.4 times more Vitamin B6, 1.6 times more Vitamin B9, 296.2 times more Vitamin C, 21.2 times more Vitamin E and 75.2 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• Both Boiled and Drained Carrots as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Toasted Multi-grain Bread:

• Boiled and Drained Carrots have 2.2 times more Calcium, 7.7 times more Potassium and 23.6 times more Water than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.2 times more Copper, 1.7 times more Manganese and 6.2 times more Selenium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Toasted Multi-grain Bread with Whole-grain have similar amounts of Iron, Magnesium, Phosphorus, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 1.4 times more Carbohydrate, 4.1 times more Sugars and 3 times more Fiber than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 3.1 times more Fat, 3.8 times more Saturated Fat, 27.1 times more Omega 3, 2.5 times more Omega 6 and 2.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Toasted Multi-grain Bread with Whole-grain have similar amounts of Energy and Fructose per 500 kcal.
• Both Boiled and Drained Carrots as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.