Comparing Nutrients in 300 calories Dark Rye Flour VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Dark Rye Flour: 92g
• Canned Carrots with Liquids and Salt: 1304g

Dark Rye Flour has 14.1 times more energy per 100g than Canned Carrots with Liquids and Salt. It has high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 300 calories - Dark Rye Flour or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Dark Rye Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.4g	54% 70g	130g per day for Men 19-50 years
Sugars	2.94% 2.13g	44.3% 32g	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	0.29% 0.21g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.66g	NA	g per day for Men 19-50 years
Fiber	58% 22g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.1% 0.92μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.94mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	112% 1.46mg	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	7.6% 30.5μg	26% 104μg	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	29% 26mg	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	17% 2.52mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.45μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	3.4% 34mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	57.4% 0.52mg	149% 1.34mg	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	57.3% 4.6mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	35% 148mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	255% 5.87mg	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	66% 461mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	30.2% 16.6μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.85mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.65mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	32.8% 1213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dark Rye Flour vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 8662 times more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 3.6 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C, 3.8 times more Vitamin E and 23.5 times more Vitamin K than Dark Rye Flour.
• Both Dark Rye Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 per 300 kcal.
• Both Dark Rye Flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dark Rye Flour vs Canned Carrots with Liquids and Salt:

• Dark Rye Flour has 1.3 times more Magnesium, 1.8 times more Phosphorus, 3.2 times more Selenium and 1.2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 11.8 times more Calcium, 2.6 times more Copper, 1.5 times more Iron, 3.4 times more Potassium, 1695.7 times more Sodium and 122.2 times more Water than Dark Rye Flour.
• Both Dark Rye Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dark Rye Flour has 1.3 times more Omega 3 and 1.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 15 times more Sugars than Dark Rye Flour.
• Both Dark Rye Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Omega 6, Carbohydrate and Fiber per 300 kcal.
• Both Dark Rye Flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.