Comparing Nutrients in 500 calories Schar, Gluten-Free, Classic White Rolls VS Boiled Carrots

Weight per 500 calories

• Schar, Gluten-Free, Classic White Rolls: 209g
• Boiled Carrots: 1429g

Schar, Gluten-Free, Classic White Rolls have 6.8 times more energy per 100g than Boiled Carrots. It has above average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Schar, Gluten-Free, Classic White Rolls	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.54g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	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	81.2% 106g	90% 117g	130g per day for Men 19-50 years
Sugars	20% 14.4g	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	5.94% 4.3g	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	% 4.35g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 38.6g	g per day for Men 19-50 years
Fiber	28% 10.7g	113% 43g	38g per day for Men 19-50 years
Protein	12.5% 7g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Classic White Rolls	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.2% 1mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	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	5.95% 0.077mg	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	4.2% 16.7μg	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

	Schar, Gluten-Free, Classic White Rolls	Boiled Carrots	Recommended Dietary Allowance
Calcium	37.7% 377mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	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	93% 7.47mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	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	15% 105mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	4.68% 159mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	1.52% 0.84μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	82.7% 1241mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	2.37% 88g	35% 1288g	3700g per day for Men 19-50 years

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

• Schar, Gluten-Free, Classic White Rolls have 1.4 times more Vitamin B1 and 1.6 times more Vitamin B2 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 28.2 times more Vitamin B6 and 12 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 500 kcal.

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

• Schar, Gluten-Free, Classic White Rolls have 1.5 times more Iron and 1.5 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5.3 times more Magnesium, 5.1 times more Manganese, 4.1 times more Phosphorus, 21.1 times more Potassium, 12 times more Selenium, 2.4 times more Zinc and 14.7 times more Water than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Boiled and Drained Carrots have similar amounts of Calcium and Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Schar, Gluten-Free, Classic White Rolls have 2.2 times more Fat than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.4 times more Sugars, 4 times more Fiber and 1.6 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Boiled and Drained Carrots have similar amounts of Energy, Omega 6, Carbohydrate and Fructose per 500 kcal.
• Both Schar, Gluten-Free, Classic White Rolls as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.