Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Dark Rye Flour

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Salt	Dark Rye Flour	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	16% 461kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	3.24% 3.15g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	7.5% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	75% 97g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	4.5% 3.27g	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	NA	0.45% 0.33g	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	NA	% 0.31g	g per day for Men 19-50 years
Sucrose	NA	% 2.55g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	88.8% 33.7g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	40.3% 22.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	88% 791μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	37.3% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	27.4% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	48.3% 0.63mg	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	3.2% 12.8μg	11.7% 46.8μg	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	4.25% 3.83mg	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	7% 1.05mg	25.8% 3.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Dark Rye Flour	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	88% 0.79mg	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	11.3% 0.91mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	374% 8.6mg	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	4.86% 34mg	101% 707mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	46.4% 25.5μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	65% 7.14mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.41% 15.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Dark Rye Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Dark Rye Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Dark Rye Flour:

• 5 ounces of Canned Carrots with Salt have 558 times more Vitamin A, more Vitamin C and 1.7 times more Vitamin K than Dark Rye Flour.
• While 5 oz of Dark Rye Flour contain 17.6 times more Vitamin B1, 8.4 times more Vitamin B2, 7.7 times more Vitamin B3, 10.8 times more Vitamin B5, 4 times more Vitamin B6, 3.7 times more Vitamin B9 and 3.7 times more Vitamin E than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Dark Rye Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Dark Rye Flour have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Dark Rye Flour:

• 5 ounces of Canned Carrots with Salt have 121 times more Sodium and 8.6 times more Water than Dark Rye Flour.
• While 5 oz of Dark Rye Flour contain 1.5 times more Calcium, 5.4 times more Copper, 7.8 times more Iron, 20 times more Magnesium, 13.5 times more Manganese, 20.8 times more Phosphorus, 4 times more Potassium, 45 times more Selenium and 19.4 times more Zinc than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dark Rye Flour contain 13 times more Energy, 11.7 times more Fat, 13.4 times more Omega 3, 11.4 times more Omega 6, 12.4 times more Carbohydrate, 15.9 times more Fiber and 24.9 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Dark Rye Flour offer comparable quantities of Sugars per five ounces.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein