Comparing Nutrients in 100 grams Garlic bread, frozen VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Garlic bread, frozen	Boiled Carrots	Recommended Dietary Allowance
Energy	12% 350kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.6g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.3g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	31.7% 5.4g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	6.32% 8.22g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	4.76% 3.45g	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	0.86% 0.62g	0.5% 0.36g	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	% 0.42g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.7g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	7.9% 3g	38g per day for Men 19-50 years
Protein	15% 8.36g	1.36% 0.76g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	95% 852μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.5% 0.46mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.14mg	4.03% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	11.8% 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	46.5% 186μg	3.5% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.33% 0.08μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	4% 3.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.5% 9IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.87% 1.18mg	6.87% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.6% 29.5μg	11.4% 13.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Boiled Carrots	Recommended Dietary Allowance
Calcium	2.7% 27mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	1.9% 0.017mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.2% 47.5μg	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	38% 3.05mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	6.74% 0.16mg	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	12.4% 87mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	3.03% 103mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	36.3% 544mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.86% 31.8g	2.44% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Garlic bread, frozen vs Boiled Carrots:

• Garlic bread, frozen has 7 times more Vitamin B1, 4.2 times more Vitamin B2, 6.4 times more Vitamin B3, 2.8 times more Vitamin B5, 13.3 times more Vitamin B9, more Vitamin B12, more Vitamin D and 2.2 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 65.5 times more Vitamin A, 1.8 times more Vitamin B6 and 18 times more Vitamin C than Garlic bread, frozen.
• Both Garlic bread, frozen and Boiled and Drained Carrots have similar amounts of Vitamin E per 100 g.

Comparing minerals per 100 grams for Garlic bread, frozen vs Boiled Carrots:

• Garlic bread, frozen has 6.4 times more Copper, 9 times more Iron, 2.3 times more Magnesium, 2.8 times more Manganese, 2.9 times more Phosphorus, 23.7 times more Selenium, 9.4 times more Sodium and 4.4 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.3 times more Potassium and 2.8 times more Water than Garlic bread, frozen.
• Both Garlic bread, frozen and Boiled and Drained Carrots have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Garlic bread, frozen has 10 times more Energy, 92.3 times more Fat, 176 times more Saturated Fat, 38 times more Omega 3, 61.9 times more Omega 6, 5.1 times more Carbohydrate and 11 times more Protein than Boiled and Drained Carrots.
• Both Garlic bread, frozen and Boiled and Drained Carrots have similar amounts of Sugars and Fiber per 100 g.
• Both Garlic bread, frozen as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.