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

Macros Ratio

	Protein	Fat	Carbs
Light Rye Flour	11%	3%	86%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Light Rye Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	56% 1619kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.03g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 348g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	15.4% 11g	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	0.56% 0.41g	NA	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	95% 36.3g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	79.5% 44.5g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Light Rye Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.3% 3mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.6% 1.06mg	39% 0.51mg	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	26% 104μg	9.07% 36.3μg	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	10% 9.07mg	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	25% 3.76mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Rye Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	5.9% 59mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	52% 0.47mg	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	51.6% 4.13mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	88.7% 2.04mg	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	84.2% 590mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	145% 80μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.4% 51.7g	11.4% 422g	3700g per day for Men 19-50 years

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

• Light Rye Flour has 17.4 times more Vitamin B1, 3.3 times more Vitamin B2, 1.9 times more Vitamin B3, 4.8 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.9 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, more Vitamin C and 1.7 times more Vitamin K than Light Rye Flour.
• Both Light Rye Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin E per 1 lb.
• Both Light Rye Flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Light Rye Flour has 2.1 times more Copper, 1.8 times more Iron, 3.6 times more Magnesium, 2.6 times more Manganese, 6.5 times more Phosphorus, 1.3 times more Potassium, 44 times more Selenium and 4.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.4 times more Calcium, 120 times more Sodium and 8.2 times more Water than Light Rye Flour.

Comparison of macro-nutrients per 1 pound:

• Light Rye Flour has 15.5 times more Energy, 9.5 times more Fat, 10.4 times more Omega 3, 8.9 times more Omega 6, 14.3 times more Carbohydrate, 4.4 times more Fiber and 16.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.6 times more Sugars than Light Rye Flour.
• Both Light Rye Flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.