Comparing Nutrients in 500 calories Carrots VS Toasted Oat Bran Reduced-calorie Bread

Weight per 500 calories

• Carrots: 1220g
• Toasted Oat Bran Reduced-calorie Bread: 209g

Toasted Oat Bran Reduced-calorie Bread has 5.8 times more energy per unit of mass than Raw Carrots, which is above average in comparison to other foods. Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Carrots or Toasted Oat Bran Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Toasted Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Carrots	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	8.2% 7.95g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	79% 103g	130g per day for Men 19-50 years
Sugars	79.7% 58g	12% 8.8g	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	9.25% 6.7g	NA	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	90% 34g	78.7% 30g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	35.5% 20g	56g per day for Men 19-50 years

Vitamins

	Carrots	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	52.7% 8.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	6.95% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	43% 172μg	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	80% 72mg	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	53.7% 8.05mg	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	3.5% 4.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	40.2% 402mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	34% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	98% 7.85mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	92% 2.1mg	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% 427mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	93% 51.3μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	76.3% 1144mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	29% 1077g	2% 74.7g	3700g per day for Men 19-50 years

Carrots VS Toasted Oat Bran Reduced-calorie Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Carrots or Toasted Oat Bran Reduced-calorie Bread?

Lets compare vitamin content per 500 calories of Carrots vs Toasted Oat Bran Reduced-calorie Bread:

• 500 calories of Carrots have more Vitamin A, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 9.6 times more Vitamin B5, 9.2 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C, 11.7 times more Vitamin E and 38.5 times more Vitamin K than Toasted Oat Bran Reduced-calorie Bread.
• Both Carrots and Toasted Oat Bran Reduced-calorie Bread provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Raw Carrots as well as Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Carrots vs Toasted Oat Bran Reduced-calorie Bread:

• 500 calories of Carrots have 2.8 times more Calcium, 1.8 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus, 15.3 times more Potassium and 14.4 times more Water than Toasted Oat Bran Reduced-calorie Bread.
• While 500 kcal of Toasted Oat Bran Reduced-calorie Bread contain 2.1 times more Iron, 42 times more Selenium and 1.4 times more Sodium than Raw Carrots.
• Both Carrots and Toasted Oat Bran Reduced-calorie Bread contain similar levels of Manganese and Zinc per 500 calories.
• 500 calories of Carrots lack sufficient amounts of Selenium
• 500 calories of Toasted Oat Bran Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Carrots have 6.6 times more Sugars than Toasted Oat Bran Reduced-calorie Bread.
• While 500 kcal of Toasted Oat Bran Reduced-calorie Bread contain 10.5 times more Omega 3, 3.2 times more Omega 6 and 1.8 times more Protein than Raw Carrots.
• Both Carrots and Toasted Oat Bran Reduced-calorie Bread offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Carrots provide inadequate amounts of Omega 3 and Omega 6