Comparing Nutrients in 7 ounces Dark Rye Flour VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Dark Rye Flour	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	22.2% 645kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	18.2% 0.29g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	3.37% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	6.32% 4.6g	11% 8.1g	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	0.63% 0.46g	0.77% 0.56g	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	% 0.44g	% 0.71g	g per day for Men 19-50 years
Sucrose	% 3.57g	% 6.83g	g per day for Men 19-50 years
Fiber	124% 47.2g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	56.4% 31.6g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.3% 0.5mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.6% 0.88mg	13% 0.17mg	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	16.4% 65.5μg	5.46% 22μg	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	5.07% 4.56mg	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	36% 5.4mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	18% 0.16mg	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	123% 9.86mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	523% 12mg	14.4% 0.33mg	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	141% 990mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	42% 1423mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Rye Flour VS Cooked Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Dark Rye Flour versus 7 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dark Rye Flour vs Cooked Frozen Carrots:

• 7 ounces of Dark Rye Flour have 10.5 times more Vitamin B1, 6.8 times more Vitamin B2, 10.3 times more Vitamin B3, 8.4 times more Vitamin B5, 5.3 times more Vitamin B6, 3 times more Vitamin B9 and 2.7 times more Vitamin E than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 846 times more Vitamin A, more Vitamin C and 2.3 times more Vitamin K than Dark Rye Flour.
• 7 ounces of Dark Rye Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Dark Rye Flour as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dark Rye Flour vs Cooked Frozen Carrots:

• 7 ounces of Dark Rye Flour have 6.8 times more Copper, 9.4 times more Iron, 14.5 times more Magnesium, 36.3 times more Manganese, 16.1 times more Phosphorus, 3.7 times more Potassium, 30 times more Selenium and 14.4 times more Zinc than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 29.5 times more Sodium and 8.4 times more Water than Dark Rye Flour.
• Both Dark Rye Flour and Cooked Frozen Carrots contain similar levels of Calcium per seven ounces.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dark Rye Flour have 8.8 times more Energy, 3.3 times more Fat, 3.3 times more Omega 3, 3.1 times more Omega 6, 8.9 times more Carbohydrate, 7.2 times more Fiber and 27.4 times more Protein than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 1.8 times more Sugars than Dark Rye Flour.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein