Comparing Nutrients in 100 grams Boiled Carrots VS Whole Grain Bagels

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Whole Grain Bagels	15%	0%	85%

Macro Nutrients

	Boiled Carrots	Whole Grain Bagels	Recommended Dietary Allowance
Energy	1.2% 35kcal	8.8% 255kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	42% 54.5g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	13% 9.3g	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	0.5% 0.36g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Whole Grain Bagels	Recommended Dietary Allowance
Vitamin A	95% 852μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	58% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	30.4% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	29% 4.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	11% 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	3.5% 14μg	35% 140μg	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	4% 3.6mg	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	6.87% 1.03mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Whole Grain Bagels	Recommended Dietary Allowance
Calcium	3% 30mg	9.3% 93mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	17.4% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	52.4% 4.2mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	NA	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	4.3% 30mg	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	5.18% 176mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	25% 372mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	14.7% 1.62mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.93% 34.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Whole Grain Bagels:

• Boiled and Drained Carrots have more Vitamin A, more Vitamin C, 4.3 times more Vitamin E and 27.4 times more Vitamin K than Whole Grain White Bagels.
• While Whole Grain White Bagels contain 10.6 times more Vitamin B1, 9 times more Vitamin B2, 7.2 times more Vitamin B3 and 10 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Whole Grain White Bagels have similar amounts of Vitamin B6 per 100 g.
• Both Boiled and Drained Carrots as well as Whole Grain White Bagels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Whole Grain Bagels:

• Boiled and Drained Carrots have 1.3 times more Potassium and 2.6 times more Water than Whole Grain White Bagels.
• While Whole Grain White Bagels contain 3.1 times more Calcium, 9.2 times more Copper, 12.3 times more Iron, 4.1 times more Magnesium, 4.8 times more Phosphorus, 37.6 times more Selenium, 6.4 times more Sodium and 8.1 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 100 grams:

• Whole Grain White Bagels contain 7.3 times more Energy, 6.6 times more Carbohydrate, 2.7 times more Sugars, 1.6 times more Fiber and 12.2 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Whole Grain White Bagels have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.