Comparing Nutrients in 500 calories Boiled CarrotsVS Rye Bread

Weight per 500 calories

Boiled Carrots

1429g

Rye Bread

193g

Rye Bread has 7.4 times more energy per unit of mass than Boiled and Drained Carrots, which is high in comparison to other foods. Boiled Carrots having low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Carrots

88%

Rye Bread

13%

12%

75%

500 kcal ▼

Macro Nutrients

Boiled Carrotsvs Rye Bread

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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2.65%2.57g

Fat

6.57%6.37g

2.57 gvs6.37 g

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

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1.34%0.43g

Saturated Fat

3.78%1.2g

0.43 gvs1.2 g

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

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0.89%0.014g

Omega 3

7.24%0.12g

0.014 gvs0.12 g

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

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7.3%1.24g

Omega 6

8.4%1.43g

1.24 gvs1.43 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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90%117g

Carbohydrate

71.7%93g

117 gvs93 g

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

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68%49.3g

Sugars

10.3%7.43g

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

49.3 gvs7.43 g

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

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7.1%5.14g

Fructose

≤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]

5.14 gvsNA g

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

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%5.7g

Glucose

5.7 gvsNA g

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

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%38.6g

Sucrose

38.6 gvsNA g

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

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113%43g

Fiber

29.5%11g

43 gvs11 g

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

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19.4%11g

Protein

29.3%16.4g

11 gvs16.4 g

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

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Vitamins

Boiled Carrotsvs Rye Bread

1352%12171μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

12171 μgvs0 μg

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

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78.6%0.94mg

Vitamin B1

70%0.84mg

Thiamine

0.94 mgvs0.84 mg

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

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48.4%0.63mg

Vitamin B2

49.7%0.65mg

Riboflavin

0.63 mgvs0.65 mg

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

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57.6%9.2mg

Vitamin B3

46%7.35mg

Niacin, nicotinic acid, niacinamide

9.2 mgvs7.35 mg

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

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66.3%3.3mg

Vitamin B5

17%0.85mg

Pantothenic acid

3.3 mgvs0.85 mg

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

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168%2.2mg

Vitamin B6

11%0.14mg

Pyridoxine

2.2 mgvs0.14 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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50%200μg

Vitamin B9

53%212μg

Folates and Folic Acid

200 μgvs212 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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57%51.4mg

Vitamin C

0.86%0.77mg

Ascorbic acid

51.4 mgvs0.77 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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98%14.7mg

Vitamin E

4.25%0.64mg

Tocopherols and Tocotrienols

14.7 mgvs0.64 mg

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

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163%196μg

Vitamin K

1.93%2.3μg

Phytomenadione or phylloquinone

196 μgvs2.3 μg

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

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Minerals

Boiled Carrotsvs Rye Bread

43%429mg

Calcium

14%141mg

429 mgvs141 mg

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

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27%0.24mg

Copper

40%0.36mg

0.24 mgvs0.36 mg

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

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17%679μg

Fluoride

2.46%98μg

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

679 μgvs98 μg

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

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60.7%4.86mg

Iron

68.3%5.46mg

4.86 mgvs5.46 mg

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

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34%143mg

Magnesium

18.4%77.2mg

143 mgvs77.2 mg

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

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96%2.2mg

Manganese

69%1.6mg

2.2 mgvs1.6 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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61.2%429mg

Phosphorus

34.5%241mg

429 mgvs241 mg

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

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99%3357mg

Potassium

9.43%320mg

3357 mgvs320 mg

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

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18%10μg

Selenium

108%59.7μg

10 μgvs59.7 μg

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

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55.2%829mg

Sodium

77.6%1164mg

829 mgvs1164 mg

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

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26%2.86mg

Zinc

20%2.2mg

2.86 mgvs2.2 mg

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

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35%1288g

Water

1.95%72g

1288 gvs72 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 Boiled Carrots vs Rye Bread:

Boiled and Drained Carrots have more Vitamin A, 1.3 times more Vitamin B3, 3.9 times more Vitamin B5, 15.1 times more Vitamin B6, 66.6 times more Vitamin C, 23.1 times more Vitamin E and 84.5 times more Vitamin K than Rye Bread.
Both Boiled and Drained Carrots and Rye Bread have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 500 kcal.
Both Boiled and Drained Carrots as well as Rye Bread have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Rye Bread:

Boiled and Drained Carrots have 3 times more Calcium, 6.9 times more Fluoride, 1.9 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus, 10.5 times more Potassium, 1.3 times more Zinc and 17.9 times more Water than Rye Bread.
While Rye Bread contains 1.5 times more Copper, 6 times more Selenium and 1.4 times more Sodium than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Rye Bread have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Carrots have 1.3 times more Carbohydrate, 6.6 times more Sugars and 3.8 times more Fiber than Rye Bread.
While Rye Bread contains 2.5 times more Fat, 8.1 times more Omega 3 and 1.5 times more Protein than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Rye Bread have similar amounts of Energy and Omega 6 per 500 kcal.
Both Boiled and Drained Carrots as well as Rye Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled CarrotsVS Canned Carrots with Liquids and SaltRye BreadVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Toasted Rye BreadRye BreadVS Toasted Rye Bread

Compare Foods

Comparing Nutrients in 500 calories Boiled CarrotsVS Rye Bread

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: