Comparing Nutrients in 100 grams Boiled Carrots VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Boiled Carrots	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	1.2% 35kcal	9.4% 273kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	56.3% 0.9g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	11.8% 2g	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	34.6% 45g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	3.86% 2.8g	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	0.041% 0.03g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 2g	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	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	95% 852μg	0.011% 0.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.9% 1.47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.5% 14μg	15.5% 62μg	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	0.044% 0.04mg	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	7.53% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	3% 30mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	40% 0.36mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	56.5% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	7.56% 3.4μg	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	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	7.56% 257mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.97% 36g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Multicereal Kaiser Roll per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Carrots versus 100 g of Multicereal Kaiser Roll to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Carrots vs Multicereal Kaiser Roll:

• 100 grams of Boiled Carrots have 8520 times more Vitamin A, 90 times more Vitamin C and 4.9 times more Vitamin K than Multicereal Kaiser Roll.
• While 100 g of Vegan Multigrain Kaiser Roll, 60g contain 6.1 times more Vitamin B1, 4.8 times more Vitamin B2, 4.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 4.4 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Multicereal Kaiser Roll provide similar amounts of Vitamin B6 and Vitamin E per 100 grams.
• 100 grams of Multicereal Kaiser Roll have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Carrots vs Multicereal Kaiser Roll:

• 100 grams of Boiled Carrots have 2.5 times more Water than Multicereal Kaiser Roll.
• While 100 g of Vegan Multigrain Kaiser Roll, 60g contain 2.8 times more Calcium, 21.2 times more Copper, 9.4 times more Iron, 7.8 times more Magnesium, 8.4 times more Manganese, 6.2 times more Phosphorus, 34.3 times more Selenium, 10.3 times more Sodium and 8.2 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Multicereal Kaiser Roll contain similar levels of Potassium per 100 grams.
• 100 grams of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Carrots have 1.2 times more Sugars than Multicereal Kaiser Roll.
• While 100 g of Vegan Multigrain Kaiser Roll, 60g contain 7.8 times more Energy, 30 times more Fat, 23.3 times more Saturated Fat, 900 times more Omega 3, 23 times more Omega 6, 5.5 times more Carbohydrate, 1.6 times more Fiber and 11.3 times more Protein than Boiled and Drained Carrots.
• 100 grams of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein