Comparing Nutrients in 7 ounces Carrots VS Medium Rye flour

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Medium Rye flour	12%	4%	84%

Macro Nutrients

	Carrots	Medium Rye flour	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	24% 693kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	115% 150g	130g per day for Men 19-50 years
Sugars	13% 9.4g	3% 2.2g	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	1.5% 1.1g	0.33% 0.24g	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	% 1.17g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 7.12g	% 1.8g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	61.6% 23.4g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Carrots	Medium Rye flour	Recommended Dietary Allowance
Vitamin A	184% 1657μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	21.4% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	17% 67.5μg	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	13% 11.7mg	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	8.73% 1.3mg	19% 2.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	9.76% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Medium Rye flour	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	73% 0.66mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	208% 4.8mg	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	9.92% 69.5mg	63.8% 447mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	22% 742mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.59% 21.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Medium Rye flour:

• Raw Carrots have more Vitamin A, more Vitamin C and 2.2 times more Vitamin K than Medium Rye flour.
• While Medium Rye flour contains 4.3 times more Vitamin B1, 2 times more Vitamin B2, 1.8 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6, 1.8 times more Vitamin B9 and 2.2 times more Vitamin E than Raw Carrots.
• Both Raw Carrots as well as Medium Rye flour have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Medium Rye flour:

• Raw Carrots have 1.4 times more Calcium, 34.5 times more Sodium and 8 times more Water than Medium Rye flour.
• While Medium Rye flour contains 7.4 times more Copper, 8.5 times more Iron, 5.3 times more Magnesium, 16.9 times more Manganese, 6.4 times more Phosphorus, 144 times more Selenium and 9 times more Zinc than Raw Carrots.
• Both Raw Carrots and Medium Rye flour have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots have 4.3 times more Sugars than Medium Rye flour.
• While Medium Rye flour contains 8.5 times more Energy, 6.3 times more Fat, 49 times more Omega 3, 6 times more Omega 6, 7.9 times more Carbohydrate, 4.2 times more Fiber and 11.7 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Medium Rye flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.