Comparing Nutrients in 500 calories Wheat Bran VS Boiled Carrots

Weight per 500 calories

• Wheat Bran: 232g
• Boiled Carrots: 1429g

Wheat Bran has 6.2 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 - Wheat Bran or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Wheat Bran	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.84g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	27.8% 4.7g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	90% 117g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	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	NA	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	NA	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	261% 99g	113% 43g	38g per day for Men 19-50 years
Protein	64.3% 36g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	196% 31.4mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.05mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	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	45.7% 183μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	57% 51.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23% 3.45mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.67% 4.4μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Boiled Carrots	Recommended Dietary Allowance
Calcium	17% 169mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	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	306% 24.5mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	337% 1414mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	1157% 26.6mg	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	335% 2345mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	80.5% 2736mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.63mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	153% 17mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.62% 23g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Wheat Bran vs Boiled Carrots:

• Crude Wheat Bran has 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, 3.4 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, more Vitamin C, 4.3 times more Vitamin E and 44.5 times more Vitamin K than Crude Wheat Bran.
• Both Crude Wheat Bran and Boiled and Drained Carrots have similar amounts of Vitamin B9 per 500 kcal.
• Both Crude Wheat Bran as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Wheat Bran vs Boiled Carrots:

• Crude Wheat Bran has 9.5 times more Copper, 5 times more Iron, 9.9 times more Magnesium, 12 times more Manganese, 5.5 times more Phosphorus, 18 times more Selenium and 5.9 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.5 times more Calcium, 179 times more Sodium and 56.3 times more Water than Crude Wheat Bran.
• Both Crude Wheat Bran and Boiled and Drained Carrots have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crude Wheat Bran has 3.8 times more Fat, 27.1 times more Omega 3, 3.8 times more Omega 6, 1.3 times more Carbohydrate, 2.3 times more Fiber and 3.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 51.9 times more Sugars than Crude Wheat Bran.
• Both Crude Wheat Bran and Boiled and Drained Carrots have similar amounts of Energy per 500 kcal.
• Both Crude Wheat Bran as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.