Comparing Nutrients in 500 calories Boiled Carrots VS Multicereal Kaiser Roll

Weight per 500 calories

• Boiled Carrots: 1429g
• Multicereal Kaiser Roll: 183g

Vegan Multigrain Kaiser Roll, 60g has 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 Multicereal Kaiser Roll?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Boiled Carrots	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	10% 9.9g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	4% 1.3g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	103% 1.65g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	21.5% 3.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	63.4% 82.4g	130g per day for Men 19-50 years
Sugars	68% 49.3g	7.07% 5.13g	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	0.076% 0.055g	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	% 0.055g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 3.66g	g per day for Men 19-50 years
Fiber	113% 43g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	19.4% 11g	28% 15.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	0.02% 0.18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	26.8% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.97% 2.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	28.4% 114μg	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	0.081% 0.073mg	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	13.8% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	4.27% 5.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	43% 429mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	73.3% 0.66mg	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	73.3% 5.86mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	104% 2.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	14% 6.23μg	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	48.7% 341mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	14% 471mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	73.3% 1099mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	35% 1288g	1.8% 66g	3700g per day for Men 19-50 years

Boiled Carrots VS Multicereal Kaiser Roll Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Carrots or Multicereal Kaiser Roll?

Lets compare vitamin content per 500 calories of Boiled Carrots vs Multicereal Kaiser Roll:

• 500 calories of Boiled Carrots have 66456 times more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3, 4.5 times more Vitamin B5, 6.3 times more Vitamin B6, 1.8 times more Vitamin B9, 702 times more Vitamin C, 7.1 times more Vitamin E and 38.2 times more Vitamin K than Multicereal Kaiser Roll.
• 500 calories of Multicereal Kaiser Roll have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Carrots as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Carrots vs Multicereal Kaiser Roll:

• 500 calories of Boiled Carrots have 2.8 times more Calcium, 1.3 times more Phosphorus, 7.1 times more Potassium and 19.5 times more Water than Multicereal Kaiser Roll.
• While 500 kcal of Vegan Multigrain Kaiser Roll, 60g contain 2.7 times more Copper, 4.4 times more Selenium and 1.3 times more Sodium than Boiled and Drained Carrots.
• Both Boiled Carrots and Multicereal Kaiser Roll contain similar levels of Iron, Magnesium, Manganese and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Carrots have 1.4 times more Carbohydrate, 9.6 times more Sugars and 5 times more Fiber than Multicereal Kaiser Roll.
• While 500 kcal of Vegan Multigrain Kaiser Roll, 60g contain 3.8 times more Fat, 115.4 times more Omega 3, 2.9 times more Omega 6 and 1.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Multicereal Kaiser Roll offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Carrots provide inadequate amounts of Omega 3 and Omega 6