Comparing Nutrients in 500 calories Toaster pastries, brown-sugar-cinnamon VS Boiled Carrots

Weight per 500 calories

• Toaster pastries, brown-sugar-cinnamon: 135g
• Boiled Carrots: 1429g

Toaster pastries, brown-sugar-cinnamon have 10.6 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 - Toaster pastries, brown-sugar-cinnamon or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Toaster pastries, brown-sugar-cinnamon	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	NA	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	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	75.5% 98g	90% 117g	130g per day for Men 19-50 years
Sugars	50.8% 37g	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	2.33% 1.7g	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	% 11g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 22g	% 38.6g	g per day for Men 19-50 years
Fiber	8.18% 3.1g	113% 43g	38g per day for Men 19-50 years
Protein	9.8% 5.5g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, brown-sugar-cinnamon	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.3% 0.89mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.4% 0.81mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.77mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.73% 0.49mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.3% 0.78mg	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	46.3% 185μg	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	12% 1.8mg	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

	Toaster pastries, brown-sugar-cinnamon	Boiled Carrots	Recommended Dietary Allowance
Calcium	39.6% 396mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	14.7% 0.13mg	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	95% 7.6mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	5.8% 24.3mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	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	16.2% 114mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.73μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	32.5% 488mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	6.76% 0.74mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.51% 19g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Toaster pastries, brown-sugar-cinnamon vs Boiled Carrots:

• Toaster pastries, brown-sugar-cinnamon have 1.3 times more Vitamin B2 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 6.8 times more Vitamin B5, 2.8 times more Vitamin B6 and 8.2 times more Vitamin E than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Boiled and Drained Carrots have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 500 kcal.

Comparing minerals per 500 calories for Toaster pastries, brown-sugar-cinnamon vs Boiled Carrots:

• Toaster pastries, brown-sugar-cinnamon have 1.6 times more Iron than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Copper, 5.9 times more Magnesium, 3.1 times more Manganese, 3.8 times more Phosphorus, 23.7 times more Potassium, 2.1 times more Selenium, 1.7 times more Sodium, 3.8 times more Zinc and 67.7 times more Water than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Boiled and Drained Carrots have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Toaster pastries, brown-sugar-cinnamon have 4.2 times more Fat than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Sugars, 3 times more Fructose, 13.8 times more Fiber and 2 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Toaster pastries, brown-sugar-cinnamon as well as Boiled and Drained Carrots have insufficient amounts of Glucose and Sucrose in 500 kcal.