Comparing Nutrients in 7 ounces Dark Rye Flour VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Carrots	8%	5%	87%

Macro Nutrients

	Dark Rye Flour	Carrots	Recommended Dietary Allowance
Energy	22.2% 645kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	18.2% 0.29g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	14.6% 19g	130g per day for Men 19-50 years
Sugars	6.32% 4.6g	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	g per day for Men 19-50 years
Sucrose	% 3.57g	% 7.12g	g per day for Men 19-50 years
Fiber	124% 47.2g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	56.4% 31.6g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.3% 0.5mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.6% 0.88mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.4% 65.5μg	9.43% 37.7μg	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	13% 11.7mg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Carrots	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	7.44% 0.6mg	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	12.3% 0.28mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	42% 1423mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	4.74% 175g	3700g per day for Men 19-50 years

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

• Dark Rye Flour has 4.8 times more Vitamin B1, 4.3 times more Vitamin B2, 4.3 times more Vitamin B3, 5.3 times more Vitamin B5, 3.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 4.1 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 835 times more Vitamin A, more Vitamin C and 2.2 times more Vitamin K than Dark Rye Flour.
• Both Dark Rye Flour as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dark Rye Flour has 12.4 times more Copper, 16.6 times more Iron, 13.3 times more Magnesium, 42.4 times more Manganese, 14.3 times more Phosphorus, 2.2 times more Potassium, 180 times more Selenium and 21 times more Zinc than Raw Carrots.
• While Raw Carrots contain 34.5 times more Sodium and 8.2 times more Water than Dark Rye Flour.
• Both Dark Rye Flour and Raw Carrots have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dark Rye Flour has 7.9 times more Energy, 9.3 times more Fat, 73.5 times more Omega 3, 9 times more Omega 6, 7.2 times more Carbohydrate, 8.5 times more Fiber and 17.1 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.1 times more Sugars than Dark Rye Flour.
• Both Dark Rye Flour as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.