Comparing Nutrients in 500 calories Dark Rye Flour VS Frozen Carrots

Weight per 500 calories

• Dark Rye Flour: 154g
• Frozen Carrots: 1389g

Dark Rye Flour has 9 times more energy per 100g than Frozen Carrots. It has high energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Dark Rye Flour	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.52% 3.4g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	8.14% 1.4g	20% 3.43g	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	84.4% 110g	130g per day for Men 19-50 years
Sugars	4.9% 3.55g	91% 66g	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	5.94% 4.3g	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	% 5.56g	g per day for Men 19-50 years
Sucrose	% 2.77g	% 56.3g	g per day for Men 19-50 years
Fiber	96% 36.6g	121% 46g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.5% 0.49mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.57mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.4% 0.68mg	101% 1.3mg	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	34.7% 139μg	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	38.6% 34.7mg	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	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.08μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Frozen Carrots	Recommended Dietary Allowance
Calcium	5.7% 57mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	114% 1.03mg	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	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	405% 9.33mg	103% 2.38mg	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	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	32.4% 1103mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	50.3% 27.7μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.08mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	70.5% 7.75mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	33.8% 1251g	3700g per day for Men 19-50 years

Dark Rye Flour VS Frozen Carrots Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Dark Rye Flour vs Frozen Carrots:

• 500 kcal of Frozen Carrots, Unprepared contain 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 Dark Rye Flour and Frozen Carrots provide similar amounts of Vitamin B3 and 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 Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dark Rye Flour vs Frozen Carrots:

• 500 calories of Dark Rye Flour have 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.
• While 500 kcal of Frozen Carrots, Unprepared contain 8.8 times more Calcium, 3 times more Potassium, 306.9 times more Sodium and 75.6 times more Water than Dark Rye Flour.
• Both Dark Rye Flour and Frozen Carrots contain similar levels of Copper 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 2.3 times more Protein than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 2.5 times more Omega 6, 18.6 times more Sugars and 1.3 times more Fiber than Dark Rye Flour.
• Both Dark Rye Flour and Frozen Carrots offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• 500 calories of Dark Rye Flour provide inadequate amounts of Omega 6