Comparing Nutrients in 500 calories Carrots VS Multicereal Kaiser Roll

Weight per 500 calories

• Carrots: 1220g
• Multicereal Kaiser Roll: 183g

Vegan Multigrain Kaiser Roll, 60g has 6.7 times more energy per unit of mass than Raw Carrots, which is high in comparison to other foods. Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Carrots	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	10% 9.9g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	4% 1.3g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	103% 1.65g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	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	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	% 0.055g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 3.66g	g per day for Men 19-50 years
Fiber	90% 34g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	28% 15.8g	56g per day for Men 19-50 years

Vitamins

	Carrots	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	0.02% 0.18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	26.8% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	8.97% 2.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	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	80% 72mg	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	53.7% 8.05mg	13.8% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	4.27% 5.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	40.2% 402mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	73.3% 0.66mg	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	73.3% 5.86mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	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% 427mg	48.7% 341mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	14% 471mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	73.3% 1099mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	29% 1077g	1.8% 66g	3700g per day for Men 19-50 years

Carrots VS Multicereal Kaiser Roll Nutrients Per 500 Kcal

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

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

• 500 calories of Carrots have 55598.8 times more Vitamin A, 1.8 times more Vitamin B2, 2.3 times more Vitamin B3, 4.5 times more Vitamin B5, 4.8 times more Vitamin B6, 10.1 times more Vitamin B7, 2 times more Vitamin B9, 982.1 times more Vitamin C, 3.9 times more Vitamin E and 31.4 times more Vitamin K than Multicereal Kaiser Roll.
• Both Carrots and Multicereal Kaiser Roll provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Multicereal Kaiser Roll have insufficient amounts of Vitamin A, Vitamin B7, Vitamin C and Vitamin K
• Both Raw 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 Carrots vs Multicereal Kaiser Roll:

• 500 calories of Carrots have 2.6 times more Calcium, 1.3 times more Phosphorus, 8.3 times more Potassium and 16.3 times more Water than Multicereal Kaiser Roll.
• While 500 kcal of Vegan Multigrain Kaiser Roll, 60g contain 1.6 times more Iron, 1.4 times more Manganese, 36 times more Selenium and 1.3 times more Sodium than Raw Carrots.
• Both Carrots and Multicereal Kaiser Roll contain similar levels of Copper, Magnesium and Zinc per 500 calories.
• 500 calories of Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Carrots have 1.4 times more Carbohydrate, 11.3 times more Sugars and 4 times more Fiber than Multicereal Kaiser Roll.
• While 500 kcal of Vegan Multigrain Kaiser Roll, 60g contain 3.4 times more Fat, 67.6 times more Omega 3, 3 times more Omega 6 and 1.4 times more Protein than Raw Carrots.
• Both Carrots and Multicereal Kaiser Roll offer comparable quantities of Energy per 500 calories.
• 500 calories of Carrots provide inadequate amounts of Omega 3 and Omega 6