Comparing Nutrients in 500 calories Schar, Gluten-Free, Classic White Rolls VS Canned Carrots with Salt

Weight per 500 calories

• Schar, Gluten-Free, Classic White Rolls: 209g
• Canned Carrots with Salt: 2000g

Schar, Gluten-Free, Classic White Rolls have 9.6 times more energy per 100g than Canned Carrots with Salt. It has above average energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 500 calories - Schar, Gluten-Free, Classic White Rolls or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Schar, Gluten-Free, Classic White Rolls	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.54g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.2% 106g	85.2% 111g	130g per day for Men 19-50 years
Sugars	20% 14.4g	68.4% 49.6g	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	5.94% 4.3g	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	% 4.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	28% 10.7g	79% 30g	38g per day for Men 19-50 years
Protein	12.5% 7g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Classic White Rolls	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.2% 1mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	172% 2.24mg	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	4.2% 16.7μg	45% 180μg	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	60% 54mg	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	99% 15mg	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

	Schar, Gluten-Free, Classic White Rolls	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	37.7% 377mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	231% 2.08mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	93% 7.47mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	391% 9mg	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	15% 105mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	4.68% 159mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	1.52% 0.84μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	82.7% 1241mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	2.37% 88g	50.2% 1859g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Schar, Gluten-Free, Classic White Rolls vs Canned Carrots with Salt:

• Schar, Gluten-Free, Classic White Rolls have 3.6 times more Vitamin B1 and 1.7 times more Vitamin B2 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.4 times more Vitamin B3, 28.9 times more Vitamin B6 and 10.8 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.

Comparing minerals per 500 calories for Schar, Gluten-Free, Classic White Rolls vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain 1.3 times more Calcium, 10.4 times more Copper, 1.7 times more Iron, 5.9 times more Magnesium, 20.8 times more Manganese, 4.6 times more Phosphorus, 22.5 times more Potassium, 9.6 times more Selenium, 3.9 times more Sodium, 4.4 times more Zinc and 21.2 times more Water than Schar, Gluten-Free, Classic White Rolls.

Comparison of macro-nutrients per 500 calories:

• Schar, Gluten-Free, Classic White Rolls have 1.5 times more Fat than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 5.3 times more Omega 3, 3.5 times more Sugars, 2.8 times more Fiber and 1.8 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Drained Canned Carrots with Salt have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
• Both Schar, Gluten-Free, Classic White Rolls as well as Drained Canned Carrots with Salt have insufficient amounts of Glucose and Sucrose in 500 kcal.