Comparing Nutrients in 1 kilogram Medium Rye flour VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Medium Rye flour	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	120% 3490kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	5.63% 1.8g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	35% 6g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	580% 754g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	15% 11g	56.3% 40.8g	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	1.66% 1.2g	3.86% 2.8g	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	% 0.6g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 9g	% 34.4g	g per day for Men 19-50 years
Fiber	311% 118g	87% 33g	38g per day for Men 19-50 years
Protein	194% 109g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	239% 2.87mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.68mg	64.6% 0.84mg	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	85% 340μg	27.5% 110μg	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	25.6% 23mg	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	95% 14.3mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medium Rye flour	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	24% 240mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	91% 0.82mg	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	318% 25.4mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	1049% 24mg	72.6% 1.67mg	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	321% 2250mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	110% 3740mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	262% 144μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	197% 21.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	2.96% 110g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Medium Rye flour VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Medium Rye flour versus 1 kg of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Medium Rye flour vs Cooked Frozen Carrots:

• 1 kilogram of Medium Rye flour has 9.6 times more Vitamin B1, 3.1 times more Vitamin B2, 4.2 times more Vitamin B3, 2.8 times more Vitamin B5, 3.2 times more Vitamin B6, 3.1 times more Vitamin B9 and 1.4 times more Vitamin E than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains more Vitamin A, more Vitamin C and 2.3 times more Vitamin K than Medium Rye flour.
• 1 kilogram of Medium Rye flour have insufficient amounts of Vitamin A and Vitamin C
• Both Medium Rye flour as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Medium Rye flour vs Cooked Frozen Carrots:

• 1 kilogram of Medium Rye flour has 4 times more Copper, 4.8 times more Iron, 5.7 times more Magnesium, 14.4 times more Manganese, 7.3 times more Phosphorus, 1.9 times more Potassium, 24 times more Selenium and 6.2 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 1.5 times more Calcium, 29.5 times more Sodium and 8.2 times more Water than Medium Rye flour.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Medium Rye flour has 9.4 times more Energy, 2.2 times more Omega 3, 2.1 times more Omega 6, 9.8 times more Carbohydrate, 3.6 times more Fiber and 18.8 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 3.7 times more Sugars than Medium Rye flour.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein