Comparing Nutrients in 7 ounces Rye Bread VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Rye Bread	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.7% 514kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	6.75% 6.55g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.24g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	8.63% 1.47g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	8.46% 11g	130g per day for Men 19-50 years
Sugars	10.5% 7.64g	6.8% 4.92g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.3% 11.5g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	30% 17g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.8% 0.86mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.55mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	17% 0.22mg	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	54.6% 218μg	4.47% 18μg	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	0.88% 0.79mg	5.95% 5.36mg	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	4.37% 0.65mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	14.5% 145mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	2.53% 101μg	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	70.2% 5.6mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	39% 0.89mg	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	35.4% 248mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	111% 61.3μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	79.8% 1197mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	2% 74g	5% 184g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Rye Bread vs Canned Carrots with Salt:

• Rye Bread has 24.1 times more Vitamin B1, 11.2 times more Vitamin B2, 6.9 times more Vitamin B3, 3.3 times more Vitamin B5 and 12.2 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, 1.5 times more Vitamin B6, 6.8 times more Vitamin C, 2.2 times more Vitamin E and 8.2 times more Vitamin K than Rye Bread.
• Both Rye Bread as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Rye Bread vs Canned Carrots with Salt:

• Rye Bread has 2.9 times more Calcium, 1.8 times more Copper, 4.4 times more Iron, 5 times more Magnesium, 1.8 times more Manganese, 5.2 times more Phosphorus, 77.3 times more Selenium, 2.5 times more Sodium and 4.4 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.5 times more Water than Rye Bread.
• Both Rye Bread and Drained Canned Carrots with Salt have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Rye Bread has 10.4 times more Energy, 17.4 times more Fat, 17.4 times more Saturated Fat, 5.5 times more Omega 3, 9.4 times more Omega 6, 8.7 times more Carbohydrate, 1.6 times more Sugars, 3.9 times more Fiber and 13.3 times more Protein than Drained Canned Carrots with Salt.
• Both Rye Bread as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.