Comparing Nutrients in 7 ounces Boiled Carrots VS Schar, Gluten-Free, Classic White Rolls

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%

Macro Nutrients

	Boiled Carrots	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	16.4% 474kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	5.42% 5.26g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	7.13% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	77% 100g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	19% 13.6g	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	5.64% 4.1g	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	% 4.13g	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	26.6% 10g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	12% 6.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Vitamin A	188% 1691μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	5.65% 0.073mg	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	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.6% 2.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	21% 0.19mg	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	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	18% 0.41mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	78.5% 1177mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	4.84% 179g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Schar, Gluten-Free, Classic White Rolls per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Schar, Gluten-Free, Classic White Rolls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Schar, Gluten-Free, Classic White Rolls:

• 7 ounces of Boiled Carrots have 4.1 times more Vitamin B6 and 1.8 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.
• While 7 oz of Schar, Gluten-Free, Classic White Rolls contain 9.3 times more Vitamin B1, 10.9 times more Vitamin B2 and 6 times more Vitamin B3 than Boiled and Drained Carrots.

Comparing minerals per 7 ounces for Boiled Carrots vs Schar, Gluten-Free, Classic White Rolls:

• 7 ounces of Boiled Carrots have 3.1 times more Potassium and 2.1 times more Water than Schar, Gluten-Free, Classic White Rolls.
• While 7 oz of Schar, Gluten-Free, Classic White Rolls contain 6 times more Calcium, 5.6 times more Copper, 10.5 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 10.2 times more Sodium and 2.8 times more Zinc than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Carrots as well as Schar, Gluten-Free, Classic White Rolls lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Schar, Gluten-Free, Classic White Rolls contain 6.8 times more Energy, 14.7 times more Fat, 7 times more Omega 6, 6.1 times more Carbohydrate, 2 times more Sugars, 5.7 times more Fructose, 1.7 times more Fiber and 4.4 times more Protein than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Drained Carrots as well as Schar, Gluten-Free, Classic White Rolls provide inadequate amounts of Omega 3 in seven ounces.