Comparing Nutrients in 7 ounces Dark Rye Flour VS 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	22.2% 645kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	18.2% 0.29g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	12% 15.7g	130g per day for Men 19-50 years
Sugars	6.32% 4.6g	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 3.57g	% 8.04g	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	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	7.28% 0.087mg	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	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.6% 0.88mg	14.5% 0.19mg	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	4.96% 20μg	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	5.5% 4.96mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Frozen Carrots	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	16.3% 0.15mg	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	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	523% 12mg	14.8% 0.34mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	42% 1423mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	4.83% 179g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Dark Rye Flour versus 7 oz of 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 Frozen Carrots:

• 7 ounces of Dark Rye Flour have 7.2 times more Vitamin B1, 6.8 times more Vitamin B2, 9.2 times more Vitamin B3, 7.8 times more Vitamin B5, 4.7 times more Vitamin B6, 3.3 times more Vitamin B9 and 4.8 times more Vitamin E than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 710 times more Vitamin A, more Vitamin C and 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 Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Dark Rye Flour have 7.6 times more Copper, 11.3 times more Iron, 13.3 times more Magnesium, 35.5 times more Manganese, 15.1 times more Phosphorus, 3.1 times more Potassium, 25.7 times more Selenium and 15.3 times more Zinc than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 34 times more Sodium and 8.4 times more Water than Dark Rye Flour.
• Both Dark Rye Flour and Frozen Carrots contain similar levels of Calcium per seven ounces.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dark Rye Flour have 9 times more Energy, 4.8 times more Fat, 8.6 times more Omega 3, 3.6 times more Omega 6, 8.7 times more Carbohydrate, 7.2 times more Fiber and 20.4 times more Protein than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 2.1 times more Sugars than Dark Rye Flour.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein