Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Dark Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Cooked Frozen Carrots	Dark Rye Flour	Recommended Dietary Allowance
Energy	5.8% 168kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	3.8% 1.22g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	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	27% 35g	239% 311g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	% 1g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 8.16g	g per day for Men 19-50 years
Fiber	39.4% 15g	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

	Cooked Frozen Carrots	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	426% 3837μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	87.6% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	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	12.5% 50μg	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	11.6% 10.4mg	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	30.5% 4.6mg	82.6% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Dark Rye Flour	Recommended Dietary Allowance
Calcium	16% 159mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	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	30% 2.4mg	282% 22.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	20% 141mg	323% 2263mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	96% 3252mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	148% 81.6μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	208% 23mg	11mg per day for Men 19-50 years
Water	11% 410g	1.3% 48.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Dark Rye Flour per 1 lb

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

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

• 1 pound of Cooked Frozen Carrots has 846 times more Vitamin A, more Vitamin C and 2.3 times more Vitamin K than Dark Rye Flour.
• While 1 lb of Dark Rye Flour contains 10.5 times more Vitamin B1, 6.8 times more Vitamin B2, 10.3 times more Vitamin B3, 8.4 times more Vitamin B5, 5.3 times more Vitamin B6, 3 times more Vitamin B9 and 2.7 times more Vitamin E than Boiled and Drained Frozen Carrots.
• 1 pound of Dark Rye Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Dark Rye Flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Frozen Carrots has 29.5 times more Sodium and 8.4 times more Water than Dark Rye Flour.
• While 1 lb of Dark Rye Flour contains 6.8 times more Copper, 9.4 times more Iron, 14.5 times more Magnesium, 36.3 times more Manganese, 16.1 times more Phosphorus, 3.7 times more Potassium, 30 times more Selenium and 14.4 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Dark Rye Flour contain similar levels of Calcium per one pound.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Carrots has 1.8 times more Sugars than Dark Rye Flour.
• While 1 lb of Dark Rye Flour contains 8.8 times more Energy, 3.3 times more Fat, 3.3 times more Omega 3, 3.1 times more Omega 6, 8.9 times more Carbohydrate, 7.2 times more Fiber and 27.4 times more Protein than Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein