Comparing Nutrients in 5 ounces Rolls, hamburger or hotdog, mixed-grain VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Rolls, hamburger or hotdog, mixed-grain	Boiled Carrots	Recommended Dietary Allowance
Energy	13% 373kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	8.77% 8.5g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	5.85% 0.094g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	9.06% 1.54g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63.2g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	12.2% 8.86g	6.75% 4.9g	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	0.7% 0.51g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 3.83g	g per day for Men 19-50 years
Fiber	14% 5.4g	11% 4.25g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, mixed-grain	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.7% 0.66mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	16.7% 0.22mg	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	39.3% 157μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.67% 5.1mg	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	0.66% 0.099mg	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, mixed-grain	Boiled Carrots	Recommended Dietary Allowance
Calcium	13.5% 135mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 67.3μg	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	70% 5.6mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	15% 62.4mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	9.55% 0.22mg	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	24.7% 173mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	6.67% 227mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	43.3% 649mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	1.46% 54g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Rolls, hamburger or hotdog, mixed-grain vs Boiled Carrots:

• Rolls, hamburger or hotdog, mixed-grain have 7 times more Vitamin B1, 7 times more Vitamin B2, 6.9 times more Vitamin B3, 2.1 times more Vitamin B5 and 7.9 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 1.7 times more Vitamin B6, more Vitamin C, 14.7 times more Vitamin E and 4.4 times more Vitamin K than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Rolls, hamburger or hotdog, mixed-grain vs Boiled Carrots:

• Rolls, hamburger or hotdog, mixed-grain have 3.2 times more Calcium, 12.7 times more Copper, 11.6 times more Iron, 4.4 times more Magnesium, 6.5 times more Manganese, 4.1 times more Phosphorus, 45.4 times more Selenium, 7.9 times more Sodium and 5.3 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Potassium and 2.4 times more Water than Rolls, hamburger or hotdog, mixed-grain.

Comparison of macro-nutrients per 5 ounces:

• Rolls, hamburger or hotdog, mixed-grain have 7.5 times more Energy, 33.3 times more Fat, 46.3 times more Saturated Fat, 66 times more Omega 3, 12.5 times more Omega 6, 5.4 times more Carbohydrate, 1.8 times more Sugars, 1.3 times more Fiber and 12.6 times more Protein than Boiled and Drained Carrots.
• Both Rolls, hamburger or hotdog, mixed-grain as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.