Comparing Nutrients in 1 kilogram Rye VS Carrots

Macros Ratio

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

Macro Nutrients

	Rye	Carrots	Recommended Dietary Allowance
Energy	117% 3380kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	67.5% 1.08g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	38.8% 6.6g	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	584% 759g	73.7% 96g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	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	1.5% 1.1g	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	% 1.6g	% 5.9g	g per day for Men 19-50 years
Sucrose	% 7.1g	% 36g	g per day for Men 19-50 years
Fiber	397% 151g	73.7% 28g	38g per day for Men 19-50 years
Protein	185% 103g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Rye	Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	263% 3.16mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	193% 2.5mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	267% 42.7mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	226% 2.94mg	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	95% 380μg	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	56.7% 8.5mg	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

	Rye	Carrots	Recommended Dietary Allowance
Calcium	24% 240mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	408% 3.67mg	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	329% 26.3mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	1120% 25.8mg	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	474% 3320mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	150% 5100mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	253% 139μg	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	241% 26.5mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	2.86% 106g	24% 883g	3700g per day for Men 19-50 years

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

• Rye grain has 4.8 times more Vitamin B1, 4.3 times more Vitamin B2, 4.3 times more Vitamin B3, 5.3 times more Vitamin B5, 2.1 times more Vitamin B6, 2 times more Vitamin B9 and 1.3 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 835 times more Vitamin A, more Vitamin C and 2.2 times more Vitamin K than Rye grain.
• Both Rye grain as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Rye vs Carrots:

• Rye grain has 8.2 times more Copper, 8.8 times more Iron, 9.2 times more Magnesium, 18 times more Manganese, 9.5 times more Phosphorus, 1.6 times more Potassium, 139 times more Selenium and 11 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.4 times more Calcium, 34.5 times more Sodium and 8.3 times more Water than Rye grain.

Comparison of macro-nutrients per 1 kilogram:

• Rye grain has 8.2 times more Energy, 6.8 times more Fat, 54 times more Omega 3, 6.6 times more Omega 6, 7.9 times more Carbohydrate, 5.4 times more Fiber and 11.1 times more Protein than Raw Carrots.
• While Raw Carrots contain 4.8 times more Sugars than Rye grain.
• Both Rye grain as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.