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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Dark Rye Flour has 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.
• While Canned Carrots Solids and Liquids with Salt contain 613 times more Vitamin A, more Vitamin C and 1.7 times more Vitamin K than Dark Rye Flour.
• Both Dark Rye Flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dark Rye Flour has 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.
• While Canned Carrots Solids and Liquids with Salt contain 120 times more Sodium and 8.7 times more Water than Dark Rye Flour.
• Both Dark Rye Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dark Rye Flour has 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 Dark Rye Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Sugars per 1 kg.
• Both Dark Rye Flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.