Comparing Nutrients in 300 calories Wheat Reduced-calorie BreadVS Boiled Carrots

Weight per 300 calories

Wheat Reduced-calorie Bread

138g

Boiled Carrots

857g

Wheat Reduced-calorie Bread has 6.2 times more energy per 100g than Boiled Carrots. It has above average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Wheat Reduced-calorie Bread or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Wheat Reduced-calorie Bread

21%

11%

68%

Boiled Carrots

88%

300 kcal ▼

Macro Nutrients

Wheat Reduced-calorie Breadvs Boiled Carrots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.16%4.04g

Fat

1.6%1.54g

4.04 gvs1.54 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.63%1.16g

Saturated Fat

0.8%0.26g

1.16 gvs0.26 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.6%0.12g

Omega 3

0.54%0.009g

0.12 gvs0.009 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.95%1.52g

Omega 6

4.4%0.75g

1.52 gvs0.75 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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45%58.7g

Carbohydrate

54%70.5g

58.7 gvs70.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.07%5.13g

Sugars

40.8%29.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.13 gvs29.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.1%2.24g

Fructose

4.26%3.1g

≤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]

2.24 gvs3.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.3g

Glucose

%3.43g

1.3 gvs3.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

%23g

0 gvs23 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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40.4%15.3g

Fiber

67.7%25.7g

15.3 gvs25.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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33%18.4g

Protein

11.6%6.5g

18.4 gvs6.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Wheat Reduced-calorie Breadvs Boiled Carrots

0%0μg

Vitamin A

811%7303μg

RAE, retinol activity equivalents

0 μgvs7303 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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40.3%0.48mg

Vitamin B1

47%0.57mg

Thiamine

0.48 mgvs0.57 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15%0.19mg

Vitamin B2

29%0.38mg

Riboflavin

0.19 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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32.7%5.23mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

5.23 mgvs5.53 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

39.8%2mg

Pantothenic acid

NA mgvs2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.4%0.083mg

Vitamin B6

101%1.3mg

Pyridoxine

0.083 mgvs1.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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31.5%126μg

Vitamin B9

30%120μg

Folates and Folic Acid

126 μgvs120 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.15%0.14mg

Vitamin C

34.3%31mg

Ascorbic acid

0.14 mgvs31 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.2%0.33mg

Vitamin E

59%8.83mg

Tocopherols and Tocotrienols

0.33 mgvs8.83 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.23%0.28μg

Vitamin K

98%117μg

Phytomenadione or phylloquinone

0.28 μgvs117 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Wheat Reduced-calorie Breadvs Boiled Carrots

22.5%225mg

Calcium

25.7%257mg

225 mgvs257 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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26.3%0.24mg

Copper

16%0.15mg

0.24 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

10%407μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs407 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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50.3%4.02mg

Iron

36.4%2.9mg

4.02 mgvs2.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14%59.4mg

Magnesium

20.4%85.7mg

59.4 mgvs85.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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72.7%1.67mg

Manganese

57.8%1.33mg

1.67 mgvs1.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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29.4%206mg

Phosphorus

36.7%257mg

206 mgvs257 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.1%207mg

Potassium

59.2%2014mg

207 mgvs2014 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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76.4%42μg

Selenium

11%6μg

42 μgvs6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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30.6%459mg

Sodium

33%497mg

459 mgvs497 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17%1.87mg

Zinc

15.6%1.7mg

1.87 mgvs1.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.48%54.7g

Water

21%773g

54.7 gvs773 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Wheat Reduced-calorie Bread vs Boiled Carrots:

Boiled and Drained Carrots contain more Vitamin A, 1.9 times more Vitamin B2, 15.8 times more Vitamin B6, 223.2 times more Vitamin C, 26.6 times more Vitamin E and 424.7 times more Vitamin K than Wheat Reduced-calorie Bread.
Both Wheat Reduced-calorie Bread and Boiled and Drained Carrots have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 300 kcal.
Both Wheat Reduced-calorie Bread as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Wheat Reduced-calorie Bread vs Boiled Carrots:

Wheat Reduced-calorie Bread has 1.6 times more Copper, 1.4 times more Iron, 1.3 times more Manganese and 7 times more Selenium than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.4 times more Magnesium, 9.7 times more Potassium and 14.1 times more Water than Wheat Reduced-calorie Bread.
Both Wheat Reduced-calorie Bread and Boiled and Drained Carrots have similar amounts of Calcium, Phosphorus, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Wheat Reduced-calorie Bread has 2.6 times more Fat, 4.5 times more Saturated Fat, 14.2 times more Omega 3, 2 times more Omega 6 and 2.8 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 5.8 times more Sugars, 1.4 times more Fructose and 1.7 times more Fiber than Wheat Reduced-calorie Bread.
Both Wheat Reduced-calorie Bread and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Wheat Reduced-calorie Bread as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Wheat Reduced-calorie BreadVS White Reduced-calorie BreadBoiled CarrotsVS White Reduced-calorie BreadWheat Reduced-calorie BreadVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories Wheat Reduced-calorie BreadVS Boiled Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Wheat Reduced-calorie Bread or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: