Comparing Nutrients in 100 calories Dark Rye Flour VS Boiled Carrots

Weight per 100 calories

• Dark Rye Flour: 31g
• Boiled Carrots: 286g

Dark Rye Flour has 9.3 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 100 calories - Dark Rye Flour or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Dark Rye Flour	Boiled Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	1.46% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	18% 23.5g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	13.6% 9.86g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.098% 0.071g	1.4% 1.03g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.068g	% 1.14g	g per day for Men 19-50 years
Sucrose	% 0.55g	% 7.7g	g per day for Men 19-50 years
Fiber	19.3% 7.32g	22.6% 8.57g	38g per day for Men 19-50 years
Protein	8.74% 4.9g	3.88% 2.17g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.034% 0.31μg	270% 2434μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.94% 0.077mg	9.67% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.54% 10μg	10% 40μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	11.4% 10.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.6% 0.84mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	32.6% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Boiled Carrots	Recommended Dietary Allowance
Calcium	1.14% 11.4mg	8.57% 85.7mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	5.4% 0.049mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.4% 136μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	19% 1.53mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49.2mg	6.8% 28.6mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	19.3% 0.44mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22% 154mg	12.2% 85.7mg	700mg per day for Men 19-50 years
Potassium	6.5% 221mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	10% 5.54μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.041% 0.62mg	11% 166mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	6.96% 258g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Dark Rye Flour vs Boiled Carrots:

• Boiled and Drained Carrots contain 7911.4 times more Vitamin A, 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 3.2 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin C, 3.5 times more Vitamin E and 21.6 times more Vitamin K than Dark Rye Flour.
• Both Dark Rye Flour as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Dark Rye Flour vs Boiled Carrots:

• Dark Rye Flour has 3.5 times more Copper, 1.6 times more Iron, 1.7 times more Magnesium, 4.2 times more Manganese, 1.8 times more Phosphorus, 2.8 times more Selenium and 2.7 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 7.5 times more Calcium, 3 times more Potassium, 269.3 times more Sodium and 77.9 times more Water than Dark Rye Flour.

Comparison of macro-nutrients per 100 calories:

• Dark Rye Flour has 15.8 times more Omega 3 and 2.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 13.9 times more Sugars and 14.5 times more Fructose than Dark Rye Flour.
• Both Dark Rye Flour and Boiled and Drained Carrots have similar amounts of Energy, Omega 6, Carbohydrate and Fiber per 100 kcal.
• Both Dark Rye Flour as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.