Comparing Nutrients in 5 ounces Carrots VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Carrots	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	2% 58kcal	9.92% 288kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	4.24% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	5.92% 1g	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	44% 57.4g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	4.48% 3.25g	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	44.8% 17g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Carrots	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	132% 1184μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	43.4% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	22.4% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	8.4% 0.11mg	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	20.6% 82.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.3% 8.36mg	0.63% 0.57mg	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	6.24% 0.94mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	21% 0.19mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	28% 0.64mg	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	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	48.5% 727mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	3.4% 125g	1.76% 65.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Rye Reduced-calorie Bread:

• Raw Carrots have more Vitamin A, 1.8 times more Vitamin B6, 14.8 times more Vitamin C, 2.4 times more Vitamin E and 22 times more Vitamin K than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 5.6 times more Vitamin B1, 4.1 times more Vitamin B2, 2.6 times more Vitamin B3, 3.1 times more Vitamin B9 and more Vitamin B12 than Raw Carrots.
• Both Raw Carrots and Rye Reduced-calorie Bread have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Carrots as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Rye Reduced-calorie Bread:

• Raw Carrots have 3.3 times more Potassium and 1.9 times more Water than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 2.3 times more Calcium, 3 times more Copper, 10.3 times more Iron, 1.8 times more Magnesium, 3.2 times more Manganese, 2.2 times more Phosphorus, 279 times more Selenium, 7.4 times more Sodium and 2.8 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 5 ounces:

• Raw Carrots have 2.1 times more Sugars than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 5 times more Energy, 12.1 times more Fat, 11.5 times more Saturated Fat, 20.5 times more Omega 3, 7.1 times more Omega 6, 4.2 times more Carbohydrate, 4.3 times more Fiber and 9.8 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.