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

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Liquids and Salt	Dark Rye Flour	Recommended Dietary Allowance
Energy	3.6% 104kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	3.8% 1.22g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	24% 4.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	239% 311g	130g per day for Men 19-50 years
Sugars	15.4% 11g	14.5% 10.5g	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	1.44% 1.04g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 8.16g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	284% 108g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	309% 2781μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	87.6% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	155% 2mg	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	9.07% 36.3μg	37.4% 150μg	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	10% 9.07mg	0% 0mg	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	22% 3.3mg	82.6% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Dark Rye Flour	Recommended Dietary Allowance
Calcium	14% 141mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	282% 2.54mg	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	29.5% 2.36mg	282% 22.5mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	1196% 27.5mg	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	13% 91mg	323% 2263mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	96% 3252mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	148% 81.6μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	208% 23mg	11mg per day for Men 19-50 years
Water	11.4% 422g	1.3% 48.8g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 1 pound:

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