Comparing Nutrients in 7 ounces Boiled Carrots VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Boiled Carrots	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	14% 403kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	5.93% 5.75g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	8.3% 1.4g	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	62% 80.4g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	6.27% 4.54g	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	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 5.36g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	62.7% 24g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Rye Reduced-calorie 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	60.7% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	11.8% 0.15mg	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	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	0.88% 0.79mg	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	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	29.3% 0.26mg	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	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	39% 0.9mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	101% 55.4μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	68% 1018mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	4.84% 179g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Rye Reduced-calorie Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Rye Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Rye Reduced-calorie Bread:

• 7 ounces of Boiled Carrots have more Vitamin A, 2 times more Vitamin B6, 9 times more Vitamin C, 3.7 times more Vitamin E and 22.8 times more Vitamin K than Rye Reduced-calorie Bread.
• While 7 oz of Rye Reduced-calorie Bread contain 5.6 times more Vitamin B1, 5.5 times more Vitamin B2, 3.9 times more Vitamin B3, 1.3 times more Vitamin B5 and 4.1 times more Vitamin B9 than Boiled and Drained Carrots.
• 7 ounces of Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Rye Reduced-calorie Bread:

• 7 ounces of Boiled Carrots have 2.4 times more Potassium and 2 times more Water than Rye Reduced-calorie Bread.
• While 7 oz of Rye Reduced-calorie Bread contain 2.5 times more Calcium, 7.8 times more Copper, 9.1 times more Iron, 2.2 times more Magnesium, 2.9 times more Manganese, 2.6 times more Phosphorus, 39.9 times more Selenium, 8.8 times more Sodium and 3.3 times more Zinc than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Carrots have 1.5 times more Sugars than Rye Reduced-calorie Bread.
• While 7 oz of Rye Reduced-calorie Bread contain 5.8 times more Energy, 16.1 times more Fat, 41 times more Omega 3, 8.2 times more Omega 6, 4.9 times more Carbohydrate, 4 times more Fiber and 12 times more Protein than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein