Comparing Nutrients in 100 grams Boiled Carrots VS Wheat Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Boiled Carrots	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	1.2% 35kcal	7.5% 217kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	3% 2.92g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	2.63% 0.84g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	6.47% 1.1g	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	32.7% 42.5g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	5.1% 3.7g	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	2.23% 1.62g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	29.2% 11g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Wheat Reduced-calorie Bread	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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	23.6% 3.78mg	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	4.6% 0.06mg	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	22.8% 91μg	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	0.11% 0.1mg	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	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	3% 30mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	19% 0.17mg	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	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	52.6% 1.2mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	22% 332mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	2.44% 90g	1.07% 39.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Wheat Reduced-calorie Bread:

• Boiled and Drained Carrots have more Vitamin A, 2.6 times more Vitamin B6, 36 times more Vitamin C, 4.3 times more Vitamin E and 68.5 times more Vitamin K than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 5.3 times more Vitamin B1, 3.2 times more Vitamin B2, 5.9 times more Vitamin B3 and 6.5 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Wheat Reduced-calorie Bread:

• Boiled and Drained Carrots have 1.6 times more Potassium and 2.3 times more Water than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 5.4 times more Calcium, 10.1 times more Copper, 8.6 times more Iron, 4.3 times more Magnesium, 7.8 times more Manganese, 5 times more Phosphorus, 43.4 times more Selenium, 5.7 times more Sodium and 6.8 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 100 grams:

• Wheat Reduced-calorie Bread contains 6.2 times more Energy, 16.2 times more Fat, 28 times more Saturated Fat, 88 times more Omega 3, 12.6 times more Omega 6, 5.2 times more Carbohydrate, 4.5 times more Fructose, 3.7 times more Fiber and 17.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Wheat Reduced-calorie Bread have similar amounts of Sugars per 100 g.
• Both Boiled and Drained Carrots as well as Wheat Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.