Comparing Nutrients in 300 calories Frozen Carrots VS Rye Bread

Weight per 300 calories

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

Rye Bread has 7.2 times more energy per unit of mass than Frozen Carrots, Unprepared, which is high in comparison to other foods. Frozen Carrots having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Frozen Carrots VS Rye Bread Nutrients Per 300 Kcal

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

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

• 300 calories of Frozen Carrots have 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.
• While 300 kcal of Rye Bread contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.5 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Rye Bread 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 Frozen Carrots, Unprepared as well as Rye Bread have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Frozen Carrots have 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.
• While 300 kcal of Rye Bread contain 6.1 times more Selenium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Rye Bread contain similar levels of Iron and Sodium per 300 calories.
• 300 calories of Rye Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

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