Comparing Nutrients in 5 ounces Carrots VS Potato Bread

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Potato Bread	19%	11%	70%

Macro Nutrients

	Carrots	Potato Bread	Recommended Dietary Allowance
Energy	2% 58kcal	13% 377kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	4.57% 4.44g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	18.3% 13.3g	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	1.08% 0.78g	NA	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	% 0.84g	NA	g per day for Men 19-50 years
Sucrose	% 5.1g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Carrots	Potato Bread	Recommended Dietary Allowance
Vitamin A	132% 1184μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	22.2% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	44.7% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.86% 0.21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.3% 8.36mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.47% 2.83IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.24% 0.94mg	4.44% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	8.03% 9.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Potato Bread	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	NA	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	5.3% 0.43mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	15.6% 0.36mg	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	7.1% 49.6mg	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	30% 1018mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	35.4% 532mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	3.4% 125g	1.3% 47.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Potato Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Carrots versus 5 oz of Potato Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Carrots vs Potato Bread:

• 5 ounces of Carrots have 34.8 times more Vitamin A, more Vitamin C, 1.4 times more Vitamin E and 1.9 times more Vitamin K than Potato Bread.
• While 5 oz of Potato Bread contain 2.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 3 times more Vitamin B5, 1.7 times more Vitamin B6, 6.6 times more Vitamin B9 and more Vitamin B12 than Raw Carrots.
• 5 ounces of Carrots have insufficient amounts of Vitamin B12
• 5 ounces of Potato Bread have insufficient amounts of Vitamin C
• Both Raw Carrots as well as Potato Bread have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Carrots vs Potato Bread:

• 5 ounces of Carrots have 2.6 times more Water than Potato Bread.
• While 5 oz of Potato Bread contain 5.7 times more Calcium, 2.1 times more Copper, 7.5 times more Iron, 2.3 times more Magnesium, 1.8 times more Manganese, 10.5 times more Phosphorus, 2.2 times more Potassium, 95 times more Selenium, 5.4 times more Sodium and 6 times more Zinc than Raw Carrots.
• 5 ounces of Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Potato Bread contain 6.5 times more Energy, 13 times more Fat, 4.9 times more Carbohydrate, 2 times more Sugars, 2.3 times more Fiber and 13.4 times more Protein than Raw Carrots.
• 5 ounces of Carrots provide inadequate amounts of Energy and Protein
• Both Raw Carrots as well as Potato Bread provide inadequate amounts of Omega 3 and Omega 6 in five ounces.