Comparing Nutrients in 300 calories Rye Bread VS Frozen Carrots

Weight per 300 calories

• Rye Bread: 116g
• Frozen Carrots: 833g

Rye Bread has 7.2 times more energy per 100g than Frozen Carrots. It has high energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Discover which food has more nutrients per 300 calories - Rye Bread or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Rye Bread	Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.94% 3.82g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	8.85% 0.14g	1.6g per day for Men 19-50 years
Omega 6	5.04% 0.86g	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	50.6% 66g	130g per day for Men 19-50 years
Sugars	6.15% 4.46g	54.7% 39.7g	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	3.56% 2.6g	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	% 3.33g	g per day for Men 19-50 years
Sucrose	NA	% 33.8g	g per day for Men 19-50 years
Fiber	17.7% 6.7g	72.4% 27.5g	38g per day for Men 19-50 years
Protein	17.6% 9.85g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	657% 5917μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	24% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	61% 0.79mg	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	32% 127μg	21% 83.3μg	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	0.51% 0.46mg	23% 21mg	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	2.55% 0.38mg	31.7% 4.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	122% 147μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Frozen Carrots	Recommended Dietary Allowance
Calcium	8.46% 84.6mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	68.5% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	1.48% 59μg	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	41% 3.28mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	11% 46.3mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	62% 1.43mg	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	20.7% 145mg	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	5.66% 192mg	57.6% 1958mg	3400mg per day for Men 19-50 years
Selenium	65% 35.8μg	10.6% 5.83μg	55μg per day for Men 19-50 years
Sodium	46.6% 698mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	12% 1.32mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	1.17% 43.2g	20.3% 750g	3700g per day for Men 19-50 years

Rye Bread VS Frozen Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rye Bread or Frozen Carrots?

Lets compare vitamin content per 300 calories of Rye Bread vs Frozen Carrots:

• 300 calories of Rye Bread have 1.4 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.5 times more Vitamin B9 than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain more Vitamin A, 3.1 times more Vitamin B5, 9.1 times more Vitamin B6, 45 times more Vitamin C, 12.4 times more Vitamin E and 105.5 times more Vitamin K than Rye Bread.
• Both Rye Bread and Frozen Carrots provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Rye Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Rye Bread as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Rye Bread vs Frozen Carrots:

• 300 calories of Rye Bread have 6.1 times more Selenium and 1.2 times more Sodium than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 3.5 times more Calcium, 2.9 times more Copper, 2.2 times more Magnesium, 1.5 times more Manganese, 1.9 times more Phosphorus, 10.2 times more Potassium, 2.1 times more Zinc and 17.4 times more Water than Rye Bread.
• Both Rye Bread and Frozen Carrots contain similar levels of Iron per 300 calories.
• 300 calories of Rye Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rye Bread have 1.5 times more Protein than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 2 times more Omega 3, 2.4 times more Omega 6, 8.9 times more Sugars and 4.1 times more Fiber than Rye Bread.
• Both Rye Bread and Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Rye Bread provide inadequate amounts of Omega 3 and Omega 6