Comparing Nutrients in 1 pound Medium Rye flour VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Medium Rye flour	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	54.6% 1583kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	27.8% 0.44g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	263% 342g	19.3% 25g	130g per day for Men 19-50 years
Sugars	6.9% 5g	15.5% 11.2g	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	0.75% 0.54g	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	% 0.27g	NA	g per day for Men 19-50 years
Sucrose	% 4.1g	NA	g per day for Men 19-50 years
Fiber	141% 53.5g	18% 6.8g	38g per day for Men 19-50 years
Protein	88% 49.4g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.83mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.6% 2.23mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	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	38.6% 154μg	10.2% 41μg	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	13.6% 12.2mg	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	43.2% 6.5mg	22.4% 3.36mg	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

	Medium Rye flour	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	11% 109mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	52.4% 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	144% 11.5mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	476% 11mg	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	146% 1021mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	50% 1696mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	119% 65.3μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	89.5% 9.84mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	1.34% 49.8g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Medium Rye flour VS Canned Carrots with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Medium Rye flour versus 1 lb of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Medium Rye flour vs Canned Carrots with Salt:

• 1 pound of Medium Rye flour has 15.9 times more Vitamin B1, 3.8 times more Vitamin B2, 3.1 times more Vitamin B3, 3.6 times more Vitamin B5, 2.4 times more Vitamin B6, 3.8 times more Vitamin B9 and 1.9 times more Vitamin E than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains more Vitamin A, more Vitamin C and 1.7 times more Vitamin K than Medium Rye flour.
• 1 pound of Medium Rye flour have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Medium Rye flour as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Medium Rye flour vs Canned Carrots with Salt:

• 1 pound of Medium Rye flour has 3.2 times more Copper, 4 times more Iron, 7.9 times more Magnesium, 5.4 times more Manganese, 9.4 times more Phosphorus, 2.1 times more Potassium, 36 times more Selenium and 8.3 times more Zinc than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 121 times more Sodium and 8.5 times more Water than Medium Rye flour.
• Both Medium Rye flour and Canned Carrots with Salt contain similar levels of Calcium per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Medium Rye flour has 14 times more Energy, 8.9 times more Omega 3, 7.6 times more Omega 6, 13.6 times more Carbohydrate, 7.9 times more Fiber and 17 times more Protein than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 2.3 times more Sugars than Medium Rye flour.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein