Comparing Nutrients in 1 pound Rye Bread VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Rye Bread	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	40.5% 1175kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	8.87% 2.84g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	169% 219g	27% 35g	130g per day for Men 19-50 years
Sugars	24% 17.5g	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	69.2% 26.3g	39.4% 15g	38g per day for Men 19-50 years
Protein	69% 38.6g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	164% 1.97mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	29.3% 0.38mg	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	125% 499μg	12.5% 50μg	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	2% 1.8mg	11.6% 10.4mg	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	9.98% 1.5mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	33% 331mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	41.3% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	5.8% 231μg	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	160% 13mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	33% 0.76mg	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	81% 567mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	182% 2735mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	4.57% 169g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS Cooked Frozen Carrots per 1 lb

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

Lets compare vitamin content per 1 pound of Rye Bread vs Cooked Frozen Carrots:

• 1 pound of Rye Bread has 14.5 times more Vitamin B1, 9.1 times more Vitamin B2, 9.1 times more Vitamin B3, 2.5 times more Vitamin B5 and 10 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Vitamin A, 5.8 times more Vitamin C, 3.1 times more Vitamin E and 11.3 times more Vitamin K than Rye Bread.
• Both Rye Bread and Cooked Frozen Carrots provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Rye Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Rye Bread as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Rye Bread vs Cooked Frozen Carrots:

• 1 pound of Rye Bread has 2.1 times more Calcium, 2.3 times more Copper, 5.3 times more Iron, 3.6 times more Magnesium, 4.9 times more Manganese, 4 times more Phosphorus, 51.5 times more Selenium, 10.2 times more Sodium and 3.3 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2.4 times more Water than Rye Bread.
• Both Rye Bread and Cooked Frozen Carrots contain similar levels of Potassium per one pound.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rye Bread has 7 times more Energy, 4.9 times more Fat, 1.4 times more Omega 3, 2.6 times more Omega 6, 6.2 times more Carbohydrate, 1.8 times more Fiber and 14.7 times more Protein than Cooked Frozen Carrots.
• Both Rye Bread and Cooked Frozen Carrots offer comparable quantities of Sugars per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein