Comparing Nutrients in 500 calories Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) VS Carrots

Weight per 500 calories

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry): 122g
• Carrots: 1220g

Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 10 times more energy per 100g than Carrots. It has very high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Carrots	8%	5%	87%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	10% 3.22g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	5.58% 0.089g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	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	68.4% 89g	90% 117g	130g per day for Men 19-50 years
Sugars	49% 35.4g	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	NA	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	NA	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	3.2% 1.22g	90% 34g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Carrots	Recommended Dietary Allowance
Vitamin A	63.4% 571μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.45mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.42mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	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	14.7% 58.7μg	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	0% 0mg	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	7.33% 1.1mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.72% 8.07μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Carrots	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	9.24% 0.083mg	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	60% 4.8mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	3.5% 14.7mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.41mg	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	13.3% 93mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.23μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	29% 433mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	4.22% 0.46mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Carrots:

• Raw Carrots contain 17.8 times more Vitamin A, 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 8 times more Vitamin B5, 3 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin C, 7.3 times more Vitamin E and 20 times more Vitamin K than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).

Comparing minerals per 500 calories for Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Carrots:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 1.3 times more Iron and 5.1 times more Selenium than Raw Carrots.
• While Raw Carrots contain 29.9 times more Calcium, 6.6 times more Copper, 10 times more Magnesium, 4.3 times more Manganese, 4.6 times more Phosphorus, 39.4 times more Potassium, 1.9 times more Sodium, 6.3 times more Zinc and 84.2 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).

Comparison of macro-nutrients per 500 calories:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 4.6 times more Fat, 8.3 times more Saturated Fat, 3.7 times more Omega 3 and 1.2 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 1.3 times more Carbohydrate, 1.6 times more Sugars, 27.9 times more Fiber and 2 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Raw Carrots have similar amounts of Energy per 500 kcal.
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Raw Carrots have insufficient amounts of Glucose and Sucrose in 500 kcal.