Comparing Nutrients in 500 calories Udi's, Gluten Free, Soft & Hearty Whole Grain Bread VS Boiled Carrots

Weight per 500 calories

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread: 162g
• Boiled Carrots: 1429g

Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 8.8 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 - Udi's, Gluten Free, Soft & Hearty Whole Grain Bread or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	84.4% 1.35g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	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	61% 79.4g	90% 117g	130g per day for Men 19-50 years
Sugars	22% 16g	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	3.1% 2.25g	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	% 2.6g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 38.6g	g per day for Men 19-50 years
Fiber	21% 7.93g	113% 43g	38g per day for Men 19-50 years
Protein	21% 11.7g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	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	11.2% 0.15mg	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	NA	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

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Boiled Carrots	Recommended Dietary Allowance
Calcium	9.7% 97mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	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	15.4% 1.23mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	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	17.8% 125mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	5.85% 199mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	55% 825mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	8.53% 0.94mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	1.4% 52.4g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Boiled Carrots:

• Boiled and Drained Carrots contain 3.2 times more Vitamin B1, 4 times more Vitamin B3 and 15 times more Vitamin B6 than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread and Boiled and Drained Carrots have similar amounts of Vitamin B2 per 500 kcal.

Comparing minerals per 500 calories for Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Boiled Carrots:

• Boiled and Drained Carrots contain 4.4 times more Calcium, 2 times more Copper, 3.9 times more Iron, 2.8 times more Magnesium, 2.7 times more Manganese, 3.4 times more Phosphorus, 16.9 times more Potassium, 3 times more Zinc and 24.6 times more Water than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread and Boiled and Drained Carrots have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 5.9 times more Fat, 94.6 times more Omega 3 and 2 times more Omega 6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Carbohydrate, 3.1 times more Sugars, 2.3 times more Fructose and 5.4 times more Fiber than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread and Boiled and Drained Carrots have similar amounts of Energy and Protein per 500 kcal.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread as well as Boiled and Drained Carrots have insufficient amounts of Glucose and Sucrose in 500 kcal.