Comparing Nutrients in 5 ounces Commercial Whole-wheat Bread VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Carrots	8%	5%	87%

Macro Nutrients

	Commercial Whole-wheat Bread	Carrots	Recommended Dietary Allowance
Energy	12.3% 357kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	12% 2.05g	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	46.6% 60.5g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	8.5% 6.15g	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	4.32% 3.13g	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	% 1.5g	% 0.84g	g per day for Men 19-50 years
Sucrose	% 0.043g	% 5.1g	g per day for Men 19-50 years
Fiber	22.4% 8.5g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	31.5% 17.6g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat 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	46.5% 0.56mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.2% 0.24mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.3% 6.3mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	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	15% 59.5μg	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	25% 3.77mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Carrots	Recommended Dietary Allowance
Calcium	23% 228mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	35.8% 0.32mg	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	43.8% 3.5mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	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	43% 301mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	10.6% 360mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	66.2% 36.4μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	43% 645mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	1.5% 55.3g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Commercial Whole-wheat Bread vs Carrots:

• Commercially Prepared Whole-wheat Bread has 6 times more Vitamin B1, 2.9 times more Vitamin B2, 4.5 times more Vitamin B3, 2.4 times more Vitamin B5, 1.6 times more Vitamin B6, 2.2 times more Vitamin B9 and 4 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain more Vitamin A, more Vitamin C and 1.7 times more Vitamin K than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Commercial Whole-wheat Bread vs Carrots:

• Commercially Prepared Whole-wheat Bread has 4.9 times more Calcium, 5 times more Copper, 8.2 times more Iron, 6.3 times more Magnesium, 15.2 times more Manganese, 6.1 times more Phosphorus, 257 times more Selenium, 6.6 times more Sodium and 7.4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.3 times more Potassium and 2.3 times more Water than Commercially Prepared Whole-wheat Bread.

Comparison of macro-nutrients per 5 ounces:

• Commercially Prepared Whole-wheat Bread has 6.1 times more Energy, 14.6 times more Fat, 22.6 times more Saturated Fat, 69.5 times more Omega 3, 14.5 times more Omega 6, 4.5 times more Carbohydrate, 4 times more Fructose, 2.1 times more Fiber and 13.4 times more Protein than Raw Carrots.
• Both Commercially Prepared Whole-wheat Bread and Raw Carrots have similar amounts of Sugars per 5 oz.
• Both Commercially Prepared Whole-wheat Bread as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.