Comparing Nutrients in 14 ounces Dark Rye Flour VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Dark Rye Flour	Frozen Carrots	Recommended Dietary Allowance
Energy	44.5% 1290kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	36.5% 0.58g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	21% 3.57g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 272g	24% 31.4g	130g per day for Men 19-50 years
Sugars	12.6% 9.17g	26% 19g	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	1.26% 0.91g	1.7% 1.23g	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	% 0.87g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 7.14g	% 16g	g per day for Men 19-50 years
Fiber	249% 94g	34.5% 13g	38g per day for Men 19-50 years
Protein	113% 63g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.25mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.6% 1mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.76mg	29% 0.38mg	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	32.7% 131μg	9.92% 39.7μg	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% 9.92mg	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	72.2% 11mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Frozen Carrots	Recommended Dietary Allowance
Calcium	14.7% 147mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	32.6% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	247% 19.7mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	1046% 24mg	29.5% 0.68mg	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	283% 1980mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	83.7% 2846mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	130% 71.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.15% 42.7g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Rye Flour VS Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Dark Rye Flour versus 14 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dark Rye Flour vs Frozen Carrots:

• 14 ounces of Dark Rye Flour have 7.2 times more Vitamin B1, 6.8 times more Vitamin B2, 9.2 times more Vitamin B3, 7.8 times more Vitamin B5, 4.7 times more Vitamin B6, 3.3 times more Vitamin B9 and 4.8 times more Vitamin E than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 710 times more Vitamin A, more Vitamin C and 3 times more Vitamin K than Dark Rye Flour.
• 14 ounces of Dark Rye Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Dark Rye Flour as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dark Rye Flour vs Frozen Carrots:

• 14 ounces of Dark Rye Flour have 7.6 times more Copper, 11.3 times more Iron, 13.3 times more Magnesium, 35.5 times more Manganese, 15.1 times more Phosphorus, 3.1 times more Potassium, 25.7 times more Selenium and 15.3 times more Zinc than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 34 times more Sodium and 8.4 times more Water than Dark Rye Flour.
• Both Dark Rye Flour and Frozen Carrots contain similar levels of Calcium per 14 ounces.
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dark Rye Flour have 9 times more Energy, 4.8 times more Fat, 8.6 times more Omega 3, 3.6 times more Omega 6, 8.7 times more Carbohydrate, 7.2 times more Fiber and 20.4 times more Protein than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 2.1 times more Sugars than Dark Rye Flour.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein