Comparing Nutrients in 300 calories Frozen Carrots VS Dark Rye Flour

Weight per 300 calories

• Frozen Carrots: 833g
• Dark Rye Flour: 92g

Dark Rye Flour has 9 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 Dark Rye Flour?

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Frozen Carrots	Dark Rye Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	2.1% 2.05g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	8.85% 0.14g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	4.9% 0.83g	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	48.7% 63.4g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	2.94% 2.13g	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	0.29% 0.21g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	% 33.8g	% 1.66g	g per day for Men 19-50 years
Fiber	72.4% 27.5g	58% 22g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	657% 5917μg	0.1% 0.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	24.6% 3.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	31.5% 0.41mg	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	7.6% 30.5μg	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% 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	31.7% 4.75mg	17% 2.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 147μg	4.54% 5.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Dark Rye Flour	Recommended Dietary Allowance
Calcium	30% 300mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	57.4% 0.52mg	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	46% 3.67mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	35% 148mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	243% 5.6mg	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	66% 461mg	700mg per day for Men 19-50 years
Potassium	57.6% 1958mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.83μg	30.2% 16.6μg	55μg per day for Men 19-50 years
Sodium	37.8% 567mg	0.12% 1.85mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	42.3% 4.65mg	11mg per day for Men 19-50 years
Water	20.3% 750g	0.27% 9.92g	3700g per day for Men 19-50 years

Frozen Carrots VS Dark Rye Flour Nutrients Per 300 Kcal

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

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

• 300 calories of Frozen Carrots have 6409.7 times more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C, 1.9 times more Vitamin E and 26.9 times more Vitamin K than Dark Rye Flour.
• Both Frozen Carrots and Dark Rye Flour provide similar amounts of Vitamin B3 and Vitamin B5 per 300 calories.
• 300 calories of Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Carrots, Unprepared as well as Dark Rye Flour have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Carrots vs Dark Rye Flour:

• 300 calories of Frozen Carrots have 8.8 times more Calcium, 3 times more Potassium, 306.9 times more Sodium and 75.6 times more Water than Dark Rye Flour.
• While 300 kcal of Dark Rye Flour contain 1.3 times more Iron, 1.5 times more Magnesium, 3.9 times more Manganese, 1.7 times more Phosphorus, 2.8 times more Selenium and 1.7 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Dark Rye Flour contain similar levels of Copper per 300 calories.
• 300 calories of Dark Rye Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Carrots have 2.5 times more Omega 6, 18.6 times more Sugars and 1.3 times more Fiber than Dark Rye Flour.
• While 300 kcal of Dark Rye Flour contain 2.3 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Dark Rye Flour offer comparable quantities of Energy, Omega 3 and Carbohydrate per 300 calories.
• 300 calories of Dark Rye Flour provide inadequate amounts of Omega 6