Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Dark Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Dark Rye Flour	Recommended Dietary Allowance
Energy	7.93% 230kcal	112% 3250kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	23% 22g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	53% 9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	528% 686g	130g per day for Men 19-50 years
Sugars	34% 24.6g	32% 23g	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	NA	3.17% 2.3g	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	NA	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	47.4% 18g	626% 238g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	284% 159g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	681% 6130μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	263% 3.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	193% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	267% 42.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	292% 14.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	341% 4.43mg	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	20% 80μg	82.5% 330μg	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	22.2% 20mg	0% 0mg	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	48.7% 7.3mg	182% 27.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Dark Rye Flour	Recommended Dietary Allowance
Calcium	31% 310mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	622% 5.6mg	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	65% 5.2mg	621% 49.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	2636% 60.6mg	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	28.6% 200mg	713% 4990mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	211% 7170mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	327% 180μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	458% 50.4mg	11mg per day for Men 19-50 years
Water	25% 930g	2.9% 108g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Dark Rye Flour:

• Canned Carrots Solids and Liquids with Salt have 613 times more Vitamin A, more Vitamin C and 1.7 times more Vitamin K than Dark Rye Flour.
• While Dark Rye Flour contains 16.6 times more Vitamin B1, 9.3 times more Vitamin B2, 10.1 times more Vitamin B3, 10.5 times more Vitamin B5, 4 times more Vitamin B6, 4.1 times more Vitamin B9 and 3.7 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Dark Rye Flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Dark Rye Flour:

• Canned Carrots Solids and Liquids with Salt have 120 times more Sodium and 8.7 times more Water than Dark Rye Flour.
• While Dark Rye Flour contains 5.4 times more Copper, 9.6 times more Iron, 17.8 times more Magnesium, 13.5 times more Manganese, 25 times more Phosphorus, 4.1 times more Potassium, 45 times more Selenium and 17.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Dark Rye Flour have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dark Rye Flour contains 14.1 times more Energy, 15.9 times more Fat, 18.4 times more Omega 3, 16.1 times more Omega 6, 12.8 times more Carbohydrate, 13.2 times more Fiber and 27.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Dark Rye Flour have similar amounts of Sugars per 1 kg.
• Both Canned Carrots Solids and Liquids with Salt as well as Dark Rye Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.