Comparing Nutrients in 5 ounces Whole Wheat French Bread VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat French Bread	14%	4%	82%
Carrots	8%	5%	87%

Macro Nutrients

	Whole Wheat French Bread	Carrots	Recommended Dietary Allowance
Energy	11.7% 339kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	0% 0g	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	21% 12g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat French Bread	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	6.73% 27μg	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	9.3% 8.36mg	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	2.83% 0.43mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat French Bread	Carrots	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	13.3% 1.06mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	NA	8.8% 0.2mg	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	32% 225mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	6.8% 231mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	81% 44.5μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	35.4% 532mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	1.53% 56.4g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Whole Wheat French Bread vs Carrots:

• Whole Wheat French or Vienna Bread has 7.9 times more Vitamin B1, 4.3 times more Vitamin B2, 4 times more Vitamin B3 and 5.1 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, more Vitamin C, 2.2 times more Vitamin E and 18.9 times more Vitamin K than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Raw Carrots have similar amounts of Vitamin B6 per 5 oz.
• Both Whole Wheat French or Vienna Bread as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Whole Wheat French Bread vs Carrots:

• Whole Wheat French or Vienna Bread has 1.3 times more Calcium, 4.2 times more Copper, 2.5 times more Iron, 4.3 times more Magnesium, 4.5 times more Phosphorus, 314 times more Selenium, 5.4 times more Sodium and 4.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2 times more Potassium and 2.2 times more Water than Whole Wheat French or Vienna Bread.

Comparison of macro-nutrients per 5 ounces:

• Whole Wheat French or Vienna Bread has 5.8 times more Energy, 4.3 times more Fat, 17.5 times more Omega 3, 5.4 times more Omega 6, 5.1 times more Carbohydrate, 1.5 times more Fiber and 9 times more Protein than Raw Carrots.
• While Raw Carrots contain more Sugars than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.