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

Weight per 500 calories

• Schar, Gluten-Free, Classic White Rolls: 209g
• Carrots: 1220g

Schar, Gluten-Free, Classic White Rolls have 5.8 times more energy per 100g than Carrots. It has above average energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%
Carrots	8%	5%	87%

Macro Nutrients

	Schar, Gluten-Free, Classic White Rolls	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.54g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	7.17% 1.2g	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	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	5.94% 4.3g	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	% 4.35g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 43.8g	g per day for Men 19-50 years
Fiber	28% 10.7g	90% 34g	38g per day for Men 19-50 years
Protein	12.5% 7g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Classic White Rolls	Carrots	Recommended Dietary Allowance
Vitamin A	NA	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.2% 1mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	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	4.2% 16.7μg	58% 232μg	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	80% 72mg	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	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Classic White Rolls	Carrots	Recommended Dietary Allowance
Calcium	37.7% 377mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	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	93% 7.47mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	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	15% 105mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	4.68% 159mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	1.52% 0.84μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	82.7% 1241mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	2.37% 88g	29% 1077g	3700g per day for Men 19-50 years

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

• Schar, Gluten-Free, Classic White Rolls have 1.6 times more Vitamin B1 and 1.4 times more Vitamin B2 than Raw Carrots.
• While Raw Carrots contain 1.5 times more Vitamin B3, 21.7 times more Vitamin B6 and 13.8 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.

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

• Schar, Gluten-Free, Classic White Rolls have 2 times more Iron and 1.5 times more Sodium than Raw Carrots.
• While Raw Carrots contain 2.7 times more Copper, 5.4 times more Magnesium, 4 times more Manganese, 4.1 times more Phosphorus, 24.5 times more Potassium, 2.5 times more Zinc and 12.3 times more Water than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Raw Carrots have similar amounts of Calcium per 500 kcal.
• Both Schar, Gluten-Free, Classic White Rolls as well as Raw Carrots have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Schar, Gluten-Free, Classic White Rolls have 1.9 times more Fat than Raw Carrots.
• While Raw Carrots contain 4 times more Sugars, 1.6 times more Fructose, 3.2 times more Fiber and 1.6 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Raw Carrots have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
• Both Schar, Gluten-Free, Classic White Rolls as well as Raw Carrots have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.