Comparing Nutrients in 7 ounces Carrots VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Carrots	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	9.14% 8.87g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	6.06% 1.94g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	5.8% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	70.4% 92g	130g per day for Men 19-50 years
Sugars	13% 9.4g	9.14% 6.63g	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	1.5% 1.1g	2.16% 1.57g	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	% 1.17g	% 2g	g per day for Men 19-50 years
Sucrose	% 7.12g	% 0g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	26.6% 10g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	13.5% 7.56g	56g per day for Men 19-50 years

Vitamins

	Carrots	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	184% 1657μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	84.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	7.44% 29.8μg	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	13% 11.7mg	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	8.73% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	31.6% 316mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	78.6% 6.3mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	15% 0.35mg	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	9.92% 69.5mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	58.3% 875mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	4.74% 175g	2.35% 87g	3700g per day for Men 19-50 years

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

• Raw Carrots have 3.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 7.7 times more Vitamin B1, 8.7 times more Vitamin B2 and 3.5 times more Vitamin B3 than Raw Carrots.

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

• Raw Carrots have 4.8 times more Potassium and 2 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 4.8 times more Calcium, 1.9 times more Copper, 10.6 times more Iron, 1.6 times more Phosphorus, 6.4 times more Sodium and 2 times more Zinc than Raw Carrots.
• Both Raw Carrots and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Magnesium and Manganese per 7 oz.
• Both Raw Carrots as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots have 1.4 times more Sugars than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 5.9 times more Energy, 18.6 times more Fat, 30.5 times more Saturated Fat, 5 times more Omega 6, 4.8 times more Carbohydrate, 1.4 times more Fructose, 1.8 times more Fiber and 4.1 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread have insufficient amounts of Omega 3, Glucose and Sucrose in 7 oz.