Comparing Nutrients in 500 calories Rudi's, Gluten-Free Bakery, Original Sandwich Bread VS Boiled Carrots

Weight per 500 calories

• Rudi's, Gluten-Free Bakery, Original Sandwich Bread: 156g
• Boiled Carrots: 1429g

Rudi's, Gluten-Free Bakery, Original Sandwich Bread has 9.1 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - Rudi's, Gluten-Free Bakery, Original Sandwich Bread or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Rudi's, Gluten-Free Bakery, Original Sandwich Bread	4%	30%	66%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.2% 16.7g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.5% 82.5g	90% 117g	130g per day for Men 19-50 years
Sugars	18% 13g	68% 49.3g	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	10.6% 7.66g	7.1% 5.14g	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	% 5.4g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 38.6g	g per day for Men 19-50 years
Fiber	14.4% 5.47g	113% 43g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	168% 2.2mg	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	NA	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	57% 51.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.75% 37.5mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	15% 1.2mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	4.1% 17mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	96% 2.2mg	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	8.26% 58mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	4.23% 144mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	55% 825mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	1.34% 49.5g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Rudi's, Gluten-Free Bakery, Original Sandwich Bread vs Boiled Carrots:

Both Rudi's, Gluten-Free Bakery, Original Sandwich Bread and Boiled and Drained Carrots have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Rudi's, Gluten-Free Bakery, Original Sandwich Bread vs Boiled Carrots:

• Boiled and Drained Carrots contain 11.4 times more Calcium, 4 times more Copper, 4.1 times more Iron, 8.3 times more Magnesium, 8.1 times more Manganese, 7.4 times more Phosphorus, 23.4 times more Potassium, 7 times more Zinc and 26 times more Water than Rudi's, Gluten-Free Bakery, Original Sandwich Bread.
• Both Rudi's, Gluten-Free Bakery, Original Sandwich Bread and Boiled and Drained Carrots have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Rudi's, Gluten-Free Bakery, Original Sandwich Bread has 6.5 times more Fat, 63.8 times more Omega 3, 2 times more Omega 6 and 1.5 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Carbohydrate, 3.8 times more Sugars, 7.8 times more Fiber and 2.2 times more Protein than Rudi's, Gluten-Free Bakery, Original Sandwich Bread.
• Both Rudi's, Gluten-Free Bakery, Original Sandwich Bread and Boiled and Drained Carrots have similar amounts of Energy per 500 kcal.
• Both Rudi's, Gluten-Free Bakery, Original Sandwich Bread as well as Boiled and Drained Carrots have insufficient amounts of Glucose and Sucrose in 500 kcal.