Comparing Nutrients in 500 calories Garlic bread, frozen VS Carrots

Weight per 500 calories

• Garlic bread, frozen: 143g
• Carrots: 1220g

Garlic bread, frozen has 8.5 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Garlic bread, frozen or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Carrots	8%	5%	87%

Macro Nutrients

	Garlic bread, frozen	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 23.7g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	45.2% 7.7g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	90% 117g	130g per day for Men 19-50 years
Sugars	7.27% 5.27g	79.7% 58g	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	1.22% 0.89g	9.25% 6.7g	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	% 0.6g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 43.8g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	90% 34g	38g per day for Men 19-50 years
Protein	21.3% 12g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Carrots	Recommended Dietary Allowance
Vitamin A	2.06% 18.6μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.12% 0.12mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	66.4% 266μg	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.76% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.32% 0.29mg	80% 72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.14% 13IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.2% 1.7mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Carrots	Recommended Dietary Allowance
Calcium	3.86% 38.6mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	54.5% 4.36mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	7.82% 33mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	76% 1.74mg	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	17.8% 124mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	4.33% 147mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	43% 23.7μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	52% 777mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	1.23% 45.4g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Garlic bread, frozen vs Carrots:

• Raw Carrots contain 548.3 times more Vitamin A, 2.7 times more Vitamin B2, 2 times more Vitamin B3, 3.5 times more Vitamin B5, 14.2 times more Vitamin B6, 251.8 times more Vitamin C, 4.8 times more Vitamin E and 3.8 times more Vitamin K than Garlic bread, frozen.
• Both Garlic bread, frozen and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.
• Both Garlic bread, frozen as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Garlic bread, frozen vs Carrots:

• Garlic bread, frozen has 19.4 times more Selenium than Raw Carrots.
• While Raw Carrots contain 10.4 times more Calcium, 3.6 times more Copper, 4.5 times more Magnesium, 2.8 times more Manganese, 3.4 times more Phosphorus, 26.5 times more Potassium, 2.4 times more Zinc and 23.7 times more Water than Garlic bread, frozen.
• Both Garlic bread, frozen and Raw Carrots have similar amounts of Iron and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Garlic bread, frozen has 8.1 times more Fat, 19.3 times more Saturated Fat and 6.3 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 2 times more Carbohydrate, 11 times more Sugars, 7.6 times more Fructose and 9.6 times more Fiber than Garlic bread, frozen.
• Both Garlic bread, frozen and Raw Carrots have similar amounts of Energy and Protein per 500 kcal.
• Both Garlic bread, frozen as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.