Comparing Nutrients in 1 kilogram Medium Rye flour VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Carrots	8%	5%	87%

Macro Nutrients

	Medium Rye flour	Carrots	Recommended Dietary Allowance
Energy	120% 3490kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	5.63% 1.8g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	35% 6g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	580% 754g	73.7% 96g	130g per day for Men 19-50 years
Sugars	15% 11g	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	% 9g	% 36g	g per day for Men 19-50 years
Fiber	311% 118g	73.7% 28g	38g per day for Men 19-50 years
Protein	194% 109g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	239% 2.87mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.68mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	85% 340μg	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medium Rye flour	Carrots	Recommended Dietary Allowance
Calcium	24% 240mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	1049% 24mg	62% 1.43mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	110% 3740mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	262% 144μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	197% 21.7mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	2.96% 110g	24% 883g	3700g per day for Men 19-50 years

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

• Medium Rye flour has 4.3 times more Vitamin B1, 2 times more Vitamin B2, 1.8 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6, 1.8 times more Vitamin B9 and 2.2 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain more Vitamin A, more Vitamin C and 2.2 times more Vitamin K than Medium Rye flour.
• Both Medium Rye flour as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Medium Rye flour has 7.4 times more Copper, 8.5 times more Iron, 5.3 times more Magnesium, 16.9 times more Manganese, 6.4 times more Phosphorus, 144 times more Selenium and 9 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.4 times more Calcium, 34.5 times more Sodium and 8 times more Water than Medium Rye flour.
• Both Medium Rye flour and Raw Carrots have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Medium Rye flour has 8.5 times more Energy, 6.3 times more Fat, 49 times more Omega 3, 6 times more Omega 6, 7.9 times more Carbohydrate, 4.2 times more Fiber and 11.7 times more Protein than Raw Carrots.
• While Raw Carrots contain 4.3 times more Sugars than Medium Rye flour.
• Both Medium Rye flour as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.