Comparing Nutrients in 300 calories Medium Rye flour VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Medium Rye flour: 86g
• Canned Carrots with Liquids and Salt: 1304g

Medium Rye flour has 15.2 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.

Discover which food has more nutrients per 300 calories - Medium Rye flour or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Medium 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	1.35% 1.3g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	5.27% 0.084g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.02% 0.51g	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	50% 65g	54% 70g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	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	0.14% 0.1g	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	% 0.052g	NA	g per day for Men 19-50 years
Sucrose	% 0.77g	NA	g per day for Men 19-50 years
Fiber	26.7% 10g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	16.7% 9.35g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.6% 0.25mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.54% 0.098mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.28% 1.5mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.46% 0.42mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	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	7.3% 29.2μg	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	8.2% 1.23mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.23% 5.07μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medium Rye flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	2.06% 20.6mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	31.6% 0.28mg	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	27.3% 2.2mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	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	27.6% 193mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	22.5% 12.4μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.7mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	0.25% 9.43g	32.8% 1213g	3700g per day for Men 19-50 years

Medium Rye Flour VS Canned Carrots With Liquids And Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Medium Rye flour or Canned Carrots with Liquids and Salt?

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

• 300 kcal of Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 3.6 times more Vitamin B2, 3.7 times more Vitamin B3, 4.3 times more Vitamin B5, 6.3 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin C, 7.7 times more Vitamin E and 25.2 times more Vitamin K than Medium Rye flour.
• Both Medium Rye flour and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Medium Rye flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Medium Rye flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Medium Rye flour vs Canned Carrots with Liquids and Salt:

• 300 calories of Medium Rye flour have 2.4 times more Selenium than Canned Carrots with Liquids and Salt.
• While 300 kcal of Canned Carrots Solids and Liquids with Salt contain 19.6 times more Calcium, 4.7 times more Copper, 3.1 times more Iron, 2.2 times more Magnesium, 2.8 times more Manganese, 1.3 times more Phosphorus, 7 times more Potassium, 1820.9 times more Sodium, 2 times more Zinc and 128.6 times more Water than Medium Rye flour.
• 300 calories of Medium Rye flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Medium Rye flour have 1.2 times more Protein than Canned Carrots with Liquids and Salt.
• While 300 kcal of Canned Carrots Solids and Liquids with Salt contain 33.9 times more Sugars and 2.3 times more Fiber than Medium Rye flour.
• Both Medium Rye flour and Canned Carrots with Liquids and Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Medium Rye flour provide inadequate amounts of Omega 3
• Both Medium Rye flour as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 6 in 300 calories.