Comparing Nutrients in 7 ounces Boiled Carrots VS Rolls, dinner, rye

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Rolls, dinner, rye	14%	11%	75%

Macro Nutrients

	Boiled Carrots	Rolls, dinner, rye	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	19.6% 568kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	7.66% 1.3g	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	81% 105g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	3.2% 2.32g	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	25.6% 9.72g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	36.5% 20.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Rolls, dinner, rye	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	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	48.4% 7.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	9.46% 0.12mg	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	49% 196μg	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% 0mg	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	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Rolls, dinner, rye	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	44.3% 0.4mg	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% 5.36mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	60.6% 1.4mg	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	45% 316mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	86% 1290mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	4.84% 179g	1.6% 59.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Rolls, dinner, rye:

• Boiled and Drained Carrots have more Vitamin A, 2.5 times more Vitamin B6, more Vitamin C, 3 times more Vitamin E and 4.4 times more Vitamin K than Rolls, dinner, rye.
• While Rolls, dinner, rye contain 5.8 times more Vitamin B1, 6.1 times more Vitamin B2, 6 times more Vitamin B3, 1.7 times more Vitamin B5 and 7.1 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Rolls, dinner, rye have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Carrots vs Rolls, dinner, rye:

• Boiled and Drained Carrots have 1.3 times more Potassium and 3 times more Water than Rolls, dinner, rye.
• While Rolls, dinner, rye contain 11.8 times more Copper, 7.9 times more Iron, 5.4 times more Magnesium, 4.5 times more Manganese, 5.3 times more Phosphorus, 39.7 times more Selenium, 11.2 times more Sodium and 4.9 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Rolls, dinner, rye have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Carrots have 2.9 times more Sugars than Rolls, dinner, rye.
• While Rolls, dinner, rye contain 8.2 times more Energy, 18.9 times more Fat, 20.2 times more Saturated Fat, 52 times more Omega 3, 7.5 times more Omega 6, 6.5 times more Carbohydrate, 1.6 times more Fiber and 13.6 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Rolls, dinner, rye have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.