Comparing Nutrients in 500 calories Boiled CarrotsVS Rolls, hard (includes kaiser)

Weight per 500 calories

Boiled Carrots

1429g

Rolls, hard (includes kaiser)

171g

Rolls, hard (includes kaiser) have 8.4 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 Rolls, hard (includes kaiser)?

Macros Ratio

Protein Fat Carbs

Boiled Carrots

88%

Rolls, hard (includes kaiser)

14%

13%

73%

500 kcal ▼

Macro Nutrients

Boiled Carrotsvs Rolls, hard (includes kaiser)

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

7.56%7.34g

2.57 gvs7.34 g

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

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1.34%0.43g

Saturated Fat

3.23%1.03g

0.43 gvs1.03 g

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

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0.89%0.014g

Omega 3

10.3%0.17g

0.014 gvs0.17 g

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

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7.3%1.24g

Omega 6

16.3%2.77g

1.24 gvs2.77 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

69%90g

117 gvs90 g

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

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68%49.3g

Sugars

4.17%3.02g

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

49.3 gvs3.02 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

10.3%3.92g

43 gvs3.92 g

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

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19.4%11g

Protein

30%17g

11 gvs17 g

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

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Vitamins

Boiled Carrotsvs Rolls, hard (includes kaiser)

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

68%0.82mg

Thiamine

0.94 mgvs0.82 mg

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

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48.4%0.63mg

Vitamin B2

44%0.57mg

Riboflavin

0.63 mgvs0.57 mg

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

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57.6%9.2mg

Vitamin B3

45.2%7.23mg

Niacin, nicotinic acid, niacinamide

9.2 mgvs7.23 mg

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

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66.3%3.3mg

Vitamin B5

14%0.7mg

Pantothenic acid

3.3 mgvs0.7 mg

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

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168%2.2mg

Vitamin B6

4.6%0.06mg

Pyridoxine

2.2 mgvs0.06 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

40.5%162μg

Folates and Folic Acid

200 μgvs162 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%0mg

Ascorbic acid

51.4 mgvs0 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

4.78%0.72mg

Tocopherols and Tocotrienols

14.7 mgvs0.72 mg

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

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163%196μg

Vitamin K

0.85%1.02μg

Phytomenadione or phylloquinone

196 μgvs1.02 μg

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

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Minerals

Boiled Carrotsvs Rolls, hard (includes kaiser)

43%429mg

Calcium

16.2%162mg

429 mgvs162 mg

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

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27%0.24mg

Copper

31%0.28mg

0.24 mgvs0.28 mg

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

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17%679μg

Fluoride

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

679 μgvsNA μg

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

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60.7%4.86mg

Iron

70%5.6mg

4.86 mgvs5.6 mg

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

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34%143mg

Magnesium

11%46mg

143 mgvs46 mg

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

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96%2.2mg

Manganese

34%0.78mg

2.2 mgvs0.78 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

24.4%171mg

429 mgvs171 mg

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

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99%3357mg

Potassium

5.42%184mg

3357 mgvs184 mg

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

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18%10μg

Selenium

121%66.7μg

10 μgvs66.7 μg

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

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55.2%829mg

Sodium

62%928mg

829 mgvs928 mg

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

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26%2.86mg

Zinc

14.6%1.6mg

2.86 mgvs1.6 mg

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

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35%1288g

Water

1.43%53g

1288 gvs53 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 Rolls, hard (includes kaiser):

Boiled and Drained Carrots have more Vitamin A, 1.3 times more Vitamin B3, 4.7 times more Vitamin B5, 36.6 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin C, 20.5 times more Vitamin E and 191.1 times more Vitamin K than Rolls, hard (includes kaiser).
Both Boiled and Drained Carrots and Rolls, hard (includes kaiser) have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
Both Boiled and Drained Carrots as well as Rolls, hard (includes kaiser) have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Rolls, hard (includes kaiser):

Boiled and Drained Carrots have 2.6 times more Calcium, 3.1 times more Magnesium, 2.8 times more Manganese, 2.5 times more Phosphorus, 18.2 times more Potassium, 1.8 times more Zinc and 24.4 times more Water than Rolls, hard (includes kaiser).
While Rolls, hard (includes kaiser) contain 6.7 times more Selenium than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Rolls, hard (includes kaiser) have similar amounts of Copper, Iron and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Carrots have 1.3 times more Carbohydrate, 16.3 times more Sugars and 10.9 times more Fiber than Rolls, hard (includes kaiser).
While Rolls, hard (includes kaiser) contain 2.9 times more Fat, 11.6 times more Omega 3, 2.2 times more Omega 6 and 1.6 times more Protein than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Rolls, hard (includes kaiser) have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Carrots as well as Rolls, hard (includes kaiser) have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled CarrotsVS Canned Carrots with Liquids and SaltRolls, hard (includes kaiser)VS Canned Carrots with Liquids and SaltBoiled CarrotsVS Sweet rolls, cinnamon, refrigerated dough with frostingRolls, hard (includes kaiser)VS Sweet rolls, cinnamon, refrigerated dough with frosting

Compare Foods

Comparing Nutrients in 500 calories Boiled CarrotsVS Rolls, hard (includes kaiser)

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Carrots or Rolls, hard (includes kaiser)?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: