Comparing Nutrients in 7 ounces Boiled Carrots VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Boiled Carrots	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	5.88% 1.9g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	72% 93g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	19% 13.8g	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	0.99% 0.71g	7.3% 5.3g	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	% 0.79g	% 3.65g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	42.3% 16g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	51.5% 29g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	188% 1691μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	43.7% 0.57mg	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	6.95% 27.8μg	34.7% 139μg	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	7.94% 7.14mg	0.22% 0.2mg	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	13.6% 2.04mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	67.7% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	190% 4.37mg	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	8.5% 59.5mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	129% 71μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	54.8% 822mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	33.4% 3.67mg	11mg per day for Men 19-50 years
Water	4.84% 179g	1.7% 62.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Toasted Multi-grain Bread:

• Boiled and Drained Carrots have more Vitamin A, 36 times more Vitamin C, 2.6 times more Vitamin E and 9.1 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 3.7 times more Vitamin B1, 3.2 times more Vitamin B2, 6.8 times more Vitamin B3, 1.6 times more Vitamin B5, 1.9 times more Vitamin B6 and 5 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Carrots vs Toasted Multi-grain Bread:

• Boiled and Drained Carrots have 2.9 times more Water than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 3.7 times more Calcium, 18.1 times more Copper, 8 times more Iron, 8.5 times more Magnesium, 14.2 times more Manganese, 8.2 times more Phosphorus, 51.1 times more Selenium, 7.1 times more Sodium and 9.3 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Toasted Multi-grain Bread with Whole-grain have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Toasted Multi-grain Bread with Whole-grain contains 8.2 times more Energy, 25.6 times more Fat, 31.6 times more Saturated Fat, 223 times more Omega 3, 20.8 times more Omega 6, 5.7 times more Carbohydrate, 2 times more Sugars, 7.4 times more Fructose, 2.7 times more Fiber and 19.1 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.