Comparing Nutrients in 100 grams Boiled Carrots VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Boiled Carrots	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	1.2% 35kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	4.6% 4.47g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	3.05% 0.98g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	2.9% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	35.5% 46g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	4.6% 3.34g	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	1.1% 0.79g	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	% 1g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	95% 852μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	21.4% 3.42mg	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	2.85% 0.037mg	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	3.75% 15μg	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	4% 3.6mg	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	6.87% 1.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	3% 30mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	9.67% 0.087mg	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	39.6% 3.17mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	7.65% 0.18mg	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	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	1.94% 66mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	4.27% 0.47mg	11mg per day for Men 19-50 years
Water	2.44% 90g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Boiled and Drained Carrots have 4.1 times more Vitamin B6 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, 11.5 times more Vitamin B2 and 5.3 times more Vitamin B3 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Vitamin B9 per 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Boiled and Drained Carrots have 3.6 times more Potassium, 1.8 times more Selenium and 2.1 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 5.3 times more Calcium, 5.1 times more Copper, 9.3 times more Iron, 1.8 times more Phosphorus, 7.6 times more Sodium and 2.4 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Magnesium and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 6.9 times more Energy, 24.8 times more Fat, 32.6 times more Saturated Fat, 5.7 times more Omega 6, 5.6 times more Carbohydrate, 2.2 times more Fructose, 1.7 times more Fiber and 5 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Sugars per 100 g.
• Both Boiled and Drained Carrots as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread have insufficient amounts of Omega 3, Glucose and Sucrose in 100 g.