Comparing Nutrients in 7 ounces Toasted Commercially Prepared Whole-wheat Bread VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Toasted Commercially Prepared Whole-wheat Bread	Frozen Carrots	Recommended Dietary Allowance
Energy	21% 607kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	8.33% 8.08g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	8.28% 1.4g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	12% 15.7g	130g per day for Men 19-50 years
Sugars	15.8% 11.5g	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 8.04g	g per day for Men 19-50 years
Fiber	39% 15g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	57.7% 32.3g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Toasted Commercially Prepared Whole-wheat Bread	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.75mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.4mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.7% 1.43mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	14.5% 0.19mg	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	25.8% 103μg	4.96% 20μg	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	5.5% 4.96mg	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	8.33% 1.25mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Commercially Prepared Whole-wheat Bread	Frozen Carrots	Recommended Dietary Allowance
Calcium	25.8% 258mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	73.4% 5.87mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	46.8% 196mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	220% 5.05mg	14.8% 0.34mg	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	86% 601mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	74.7% 1121mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.27mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	1.3% 48g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Commercially Prepared Whole-wheat Bread VS Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Commercially Prepared Whole-wheat Bread versus 7 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Commercially Prepared Whole-wheat Bread vs Frozen Carrots:

• 7 ounces of Toasted Commercially Prepared Whole-wheat Bread have 8.5 times more Vitamin B1, 7.7 times more Vitamin B2, 12.4 times more Vitamin B3, 3.9 times more Vitamin B5, 2.5 times more Vitamin B6 and 5.2 times more Vitamin B9 than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain more Vitamin A, more Vitamin C and 2 times more Vitamin K than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Frozen Carrots provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Commercially Prepared Whole-wheat Bread as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Commercially Prepared Whole-wheat Bread vs Frozen Carrots:

• 7 ounces of Toasted Commercially Prepared Whole-wheat Bread have 3.6 times more Calcium, 9.1 times more Copper, 6.7 times more Iron, 8.3 times more Magnesium, 14.9 times more Manganese, 9.2 times more Phosphorus, 1.4 times more Potassium, 75.1 times more Selenium, 8.3 times more Sodium and 6.5 times more Zinc than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 3.7 times more Water than Toasted Commercially Prepared Whole-wheat Bread.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Commercially Prepared Whole-wheat Bread have 8.5 times more Energy, 8.8 times more Fat, 19.6 times more Saturated Fat, 2.9 times more Omega 6, 6.5 times more Carbohydrate, 1.2 times more Sugars, 2.3 times more Fiber and 20.9 times more Protein than Frozen Carrots.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Toasted Commercially Prepared Whole-wheat Bread as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 in seven ounces.