Comparing Nutrients in 7 ounces Rye VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Rye	12%	4%	84%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Rye	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	23% 671kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	3.33% 3.23g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	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	116% 151g	8.46% 11g	130g per day for Men 19-50 years
Sugars	2.7% 1.94g	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	0.3% 0.22g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	79% 30g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Rye	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.3% 0.5mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	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	19% 75.4μg	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% 0mg	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	11.2% 1.7mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	23% 0.21mg	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	65.2% 5.2mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	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	94% 659mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	50% 27.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	48% 5.26mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.57% 21g	5% 184g	3700g per day for Men 19-50 years

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

• Rye grain has 17.6 times more Vitamin B1, 8.4 times more Vitamin B2, 7.7 times more Vitamin B3, 10.8 times more Vitamin B5, 2.6 times more Vitamin B6 and 4.2 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 558 times more Vitamin A, more Vitamin C and 1.7 times more Vitamin K than Rye grain.
• Both Rye grain and Drained Canned Carrots with Salt have similar amounts of Vitamin E per 7 oz.
• Both Rye grain 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 vs Canned Carrots with Salt:

• Rye grain has 3.5 times more Copper, 4.1 times more Iron, 13.8 times more Magnesium, 5.7 times more Manganese, 13.8 times more Phosphorus, 2.8 times more Potassium, 34.8 times more Selenium and 10.2 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 121 times more Sodium and 8.8 times more Water than Rye grain.
• Both Rye grain and Drained Canned Carrots with Salt have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Rye grain has 13.5 times more Energy, 8.6 times more Fat, 9.8 times more Omega 3, 8.3 times more Omega 6, 13.7 times more Carbohydrate, 10.1 times more Fiber and 16.2 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.5 times more Sugars than Rye grain.
• Both Rye grain as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.