Comparing Nutrients in 500 calories Dark Rye Flour VS Canned Carrots with Salt

Weight per 500 calories

• Dark Rye Flour: 154g
• Canned Carrots with Salt: 2000g

Dark Rye Flour has 13 times more energy per 100g than Canned Carrots with Salt. It has high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Dark Rye Flour or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Dark Rye Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.52% 3.4g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	8.14% 1.4g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.2% 106g	85.2% 111g	130g per day for Men 19-50 years
Sugars	4.9% 3.55g	68.4% 49.6g	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	0.49% 0.35g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 2.77g	NA	g per day for Men 19-50 years
Fiber	96% 36.6g	79% 30g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.5% 0.49mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.57mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.4% 0.68mg	172% 2.24mg	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	12.7% 50.8μg	45% 180μg	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	60% 54mg	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	28% 4.2mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.08μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	5.7% 57mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	231% 2.08mg	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	96% 7.65mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	405% 9.33mg	391% 9mg	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	110% 768mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	32.4% 1103mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	50.3% 27.7μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.08mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	70.5% 7.75mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	50.2% 1859g	3700g per day for Men 19-50 years

Dark Rye Flour VS Canned Carrots With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dark Rye Flour or Canned Carrots with Salt?

Lets compare vitamin content per 500 calories of Dark Rye Flour vs Canned Carrots with Salt:

• 500 calories of Dark Rye Flour have 1.4 times more Vitamin B1 than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 7254 times more Vitamin A, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3, 3.3 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin C, 3.5 times more Vitamin E and 21.6 times more Vitamin K than Dark Rye Flour.
• Both Dark Rye Flour and Canned Carrots with Salt provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dark Rye Flour as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dark Rye Flour vs Canned Carrots with Salt:

• 500 calories of Dark Rye Flour have 1.5 times more Magnesium, 1.6 times more Phosphorus, 3.5 times more Selenium and 1.5 times more Zinc than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 8.8 times more Calcium, 2.4 times more Copper, 1.7 times more Iron, 3.2 times more Potassium, 1573 times more Sodium and 112.4 times more Water than Dark Rye Flour.
• Both Dark Rye Flour and Canned Carrots with Salt contain similar levels of Manganese per 500 calories.
• 500 calories of Dark Rye Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dark Rye Flour have 1.2 times more Fiber and 1.9 times more Protein than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 14 times more Sugars than Dark Rye Flour.
• Both Dark Rye Flour and Canned Carrots with Salt offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• Both Dark Rye Flour as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 500 calories.