Comparing Nutrients in 300 calories BreadVS Carrots

Weight per 300 calories

Bread

110g

Carrots

732g

Bread has 6.7 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Bread or Carrots?

Macros Ratio

Protein Fat Carbs

Bread

16%

15%

69%

Carrots

87%

300 kcal ▼

Macro Nutrients

Breadvs 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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5.1%4.96g

Fat

1.8%1.76g

4.96 gvs1.76 g

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

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2.4%0.76g

Saturated Fat

0.73%0.23g

0.76 gvs0.23 g

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

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11%0.18g

Omega 3

0.91%0.015g

0.18 gvs0.015 g

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

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9.33%1.6g

Omega 6

4.3%0.73g

1.6 gvs0.73 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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40%52g

Carbohydrate

54%70g

52 gvs70 g

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

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8.65%6.27g

Sugars

48%34.7g

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

6.27 gvs34.7 g

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

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3.5%2.55g

Fructose

5.55%4.02g

≤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]

2.55 gvs4.02 g

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

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%1.8g

Glucose

%4.3g

1.8 gvs4.3 g

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

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%0g

Sucrose

%26.3g

0 gvs26.3 g

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

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11.5%4.38g

Fiber

54%20.5g

4.38 gvs20.5 g

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

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21%11.7g

Protein

12%6.8g

11.7 gvs6.8 g

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

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Vitamins

Breadvs Carrots

0%0μg

Vitamin A

679%6110μg

RAE, retinol activity equivalents

0 μgvs6110 μg

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

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37.5%0.45mg

Vitamin B1

40.2%0.48mg

Thiamine

0.45 mgvs0.48 mg

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

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21.2%0.28mg

Vitamin B2

32.6%0.42mg

Riboflavin

0.28 mgvs0.42 mg

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

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38.3%6.12mg

Vitamin B3

45%7.2mg

Niacin, nicotinic acid, niacinamide

6.12 mgvs7.2 mg

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

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18%0.9mg

Vitamin B5

40%2mg

Pantothenic acid

0.9 mgvs2 mg

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

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9.35%0.12mg

Vitamin B6

77.7%1mg

Pyridoxine

0.12 mgvs1 mg

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

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Vitamin B7

54%16.2μg

Biotin

NA μgvs16.2 μg

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

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23.3%93μg

Vitamin B9

34.8%139μg

Folates and Folic Acid

93 μgvs139 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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0.24%0.22mg

Vitamin C

48%43mg

Ascorbic acid

0.22 mgvs43 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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1.4%0.21mg

Vitamin E

32%4.83mg

Tocopherols and Tocotrienols

0.21 mgvs4.83 mg

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

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4.47%5.36μg

Vitamin K

80.5%97μg

Phytomenadione or phylloquinone

5.36 μgvs97 μg

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

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Minerals

Breadvs Carrots

13.7%137mg

Calcium

24%241mg

137 mgvs241 mg

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

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18%0.16mg

Copper

36.6%0.33mg

0.16 mgvs0.33 mg

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

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Fluoride

0.59%23.4μg

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

NA μgvs23.4 μg

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

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49.3%3.94mg

Iron

27.4%2.2mg

3.94 mgvs2.2 mg

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

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10.7%45mg

Magnesium

21%88mg

45 mgvs88 mg

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

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49%1.12mg

Manganese

45.5%1.05mg

1.12 mgvs1.05 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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20%141mg

Phosphorus

36.6%256mg

141 mgvs256 mg

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

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4.54%154mg

Potassium

69%2341mg

154 mgvs2341 mg

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

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57.3%31.5μg

Selenium

1.33%0.73μg

31.5 μgvs0.73 μg

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

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34.5%518mg

Sodium

33.7%505mg

518 mgvs505 mg

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

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10.4%1.14mg

Zinc

16%1.76mg

1.14 mgvs1.76 mg

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

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1.04%38.6g

Water

17.5%646g

38.6 gvs646 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 Bread vs Carrots:

Raw Carrots contain more Vitamin A, 1.5 times more Vitamin B2, 2.2 times more Vitamin B5, 8.3 times more Vitamin B6, 1.5 times more Vitamin B9, 197.1 times more Vitamin C, 23.2 times more Vitamin E and 18 times more Vitamin K than Wheat Bread.
Both Wheat Bread and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
Both Wheat Bread as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Bread vs Carrots:

Wheat Bread has 1.8 times more Iron and 43.1 times more Selenium than Raw Carrots.
While Raw Carrots contain 1.8 times more Calcium, 2 times more Copper, 2 times more Magnesium, 1.8 times more Phosphorus, 15.2 times more Potassium, 1.5 times more Zinc and 16.7 times more Water than Wheat Bread.
Both Wheat Bread and Raw Carrots have similar amounts of Manganese and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Wheat Bread has 2.8 times more Fat, 12 times more Omega 3, 2.2 times more Omega 6 and 1.7 times more Protein than Raw Carrots.
While Raw Carrots contain 1.3 times more Carbohydrate, 5.5 times more Sugars, 1.6 times more Fructose and 4.7 times more Fiber than Wheat Bread.
Both Wheat Bread and Raw Carrots have similar amounts of Energy per 300 kcal.
Both Wheat Bread as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

BreadVS Toasted BreadCarrotsVS Toasted BreadBreadVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 300 calories BreadVS Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Bread or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: