Comparing Nutrients in 500 calories Potato BreadVS Carrots

Weight per 500 calories

Potato Bread

188g

Carrots

1220g

Potato Bread has 6.5 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 500 calories - Potato Bread or Carrots?

Macros Ratio

Protein Fat Carbs

Potato Bread

19%

11%

70%

Carrots

87%

500 kcal ▼

Macro Nutrients

Potato Breadvs Carrots

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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6.07%5.9g

Fat

3%2.93g

5.9 gvs2.93 g

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

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0%0g

Saturated Fat

1.2%0.39g

0 gvs0.39 g

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

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0%0g

Omega 3

1.52%0.024g

0 gvs0.024 g

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

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0%0g

Omega 6

7.17%1.2g

0 gvs1.2 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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68%88.5g

Carbohydrate

90%117g

88.5 gvs117 g

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

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24.3%17.6g

Sugars

79.7%58g

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

17.6 gvs58 g

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

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Fructose

9.25%6.7g

≤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]

NA gvs6.7 g

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

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%43.8g

NA gvs43.8 g

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

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31%12g

Fiber

90%34g

12 gvs34 g

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

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42%23.5g

Protein

20.3%11.3g

23.5 gvs11.3 g

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

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Vitamins

Potato Breadvs Carrots

5%45μg

Vitamin A

1131%10183μg

RAE, retinol activity equivalents

45 μgvs10183 μg

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

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29.4%0.35mg

Vitamin B1

67%0.8mg

Thiamine

0.35 mgvs0.8 mg

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

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15.3%0.2mg

Vitamin B2

54.4%0.71mg

Riboflavin

0.2 mgvs0.71 mg

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

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14.7%2.35mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

2.35 mgvs12 mg

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

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30.7%1.54mg

Vitamin B5

66.6%3.33mg

Pantothenic acid

1.54 mgvs3.33 mg

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

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33.5%0.44mg

Vitamin B6

129%1.7mg

Pyridoxine

0.44 mgvs1.7 mg

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

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Vitamin B7

90%27μg

Biotin

NA μgvs27 μg

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

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59.2%237μg

Vitamin B9

58%232μg

Folates and Folic Acid

237 μgvs232 μg

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

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11.7%0.28μg

Vitamin B12

0%0μg

Cobalamin

0.28 μgvs0 μg

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

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0%0mg

Vitamin C

80%72mg

Ascorbic acid

0 mgvs72 mg

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

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0.63%3.76IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

3.76 IUvs0 IU

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

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5.9%0.88mg

Vitamin E

53.7%8.05mg

Tocopherols and Tocotrienols

0.88 mgvs8.05 mg

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

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10.7%12.8μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

12.8 μgvs161 μg

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

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Minerals

Potato Breadvs Carrots

35.3%353mg

Calcium

40.2%402mg

353 mgvs402 mg

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

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19.6%0.18mg

Copper

61%0.55mg

0.18 mgvs0.55 mg

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

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Fluoride

0.98%39μg

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

NA μgvs39 μg

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

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53%4.23mg

Iron

45.7%3.66mg

4.23 mgvs3.66 mg

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

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12.5%52.6mg

Magnesium

35%146mg

52.6 mgvs146 mg

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

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20.7%0.48mg

Manganese

76%1.74mg

0.48 mgvs1.74 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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99%694mg

Phosphorus

61%427mg

694 mgvs427 mg

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

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39.7%1350mg

Potassium

115%3902mg

1350 mgvs3902 mg

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

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32.5%18μg

Selenium

2.2%1.2μg

18 μgvs1.2 μg

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

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47%705mg

Sodium

56%841mg

705 mgvs841 mg

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

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24.6%2.7mg

Zinc

26.6%2.93mg

2.7 mgvs2.93 mg

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

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1.7%63g

Water

29%1077g

63 gvs1077 g

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

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Lets compare vitamin content per 500 calories of Potato Bread vs Carrots:

Potato Bread has more Vitamin B12 than Raw Carrots.
While Raw Carrots contain 225.7 times more Vitamin A, 2.3 times more Vitamin B1, 3.5 times more Vitamin B2, 5.1 times more Vitamin B3, 2.2 times more Vitamin B5, 3.9 times more Vitamin B6, more Vitamin C, 9.1 times more Vitamin E and 12.6 times more Vitamin K than Potato Bread.
Both Potato Bread and Raw Carrots have similar amounts of Vitamin B9 per 500 kcal.
Both Potato Bread as well as Raw Carrots have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Potato Bread vs Carrots:

Potato Bread has 1.6 times more Phosphorus and 14.6 times more Selenium than Raw Carrots.
While Raw Carrots contain 3.1 times more Copper, 2.8 times more Magnesium, 3.7 times more Manganese, 2.9 times more Potassium and 17.1 times more Water than Potato Bread.
Both Potato Bread and Raw Carrots have similar amounts of Calcium, Iron, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Potato Bread has 2 times more Fat and 2.1 times more Protein than Raw Carrots.
While Raw Carrots contain more Omega 6, 1.3 times more Carbohydrate, 3.3 times more Sugars and 2.9 times more Fiber than Potato Bread.
Both Potato Bread and Raw Carrots have similar amounts of Energy per 500 kcal.
Both Potato Bread as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Potato BreadVS Focaccia, Italian flatbread, plainCarrotsVS Focaccia, Italian flatbread, plainPotato BreadVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 500 calories Potato BreadVS Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Potato Bread or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: