Comparing Nutrients in 100 calories Rye Bread VS Canned Carrots with Salt

Weight per 100 calories

• Rye Bread: 38.6g
• Canned Carrots with Salt: 400g

Rye Bread has 10.4 times more energy per 100g than Canned Carrots with Salt. It has high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 100 calories - Rye Bread or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Rye Bread	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.45% 0.023g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.68% 0.29g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	17% 22g	130g per day for Men 19-50 years
Sugars	2.05% 1.5g	13.7% 9.9g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.9% 2.24g	15.8% 6g	38g per day for Men 19-50 years
Protein	5.86% 3.3g	4.57% 2.56g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	248% 2232μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.95% 0.13mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.23% 0.029mg	34.5% 0.45mg	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	10.6% 42.5μg	9% 36μg	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	0.17% 0.15mg	12% 11mg	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	0.85% 0.13mg	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	32.7% 39.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	2.8% 28mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	7.98% 0.072mg	46.2% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.49% 19.7μg	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	13.7% 1.1mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	3.68% 15.4mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	78.3% 1.8mg	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	6.9% 48.3mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	1.9% 64mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	21.7% 12μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	15.5% 233mg	64.5% 968mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	0.39% 14.4g	10% 372g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Rye Bread vs Canned Carrots with Salt:

• Rye Bread has 2.3 times more Vitamin B1 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, 1.5 times more Vitamin B3, 3.2 times more Vitamin B5, 15.5 times more Vitamin B6, 69.9 times more Vitamin C, 23.2 times more Vitamin E and 84.6 times more Vitamin K than Rye Bread.
• Both Rye Bread and Drained Canned Carrots with Salt have similar amounts of Vitamin B2 and Vitamin B9 per 100 kcal.
• Both Rye Bread as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Rye Bread vs Canned Carrots with Salt:

• Rye Bread has 7.5 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 3.5 times more Calcium, 5.8 times more Copper, 2.3 times more Iron, 2.1 times more Magnesium, 5.7 times more Manganese, 2 times more Phosphorus, 11.2 times more Potassium, 4.2 times more Sodium, 2.4 times more Zinc and 25.8 times more Water than Rye Bread.

Comparison of macro-nutrients per 100 calories:

• Rye Bread has 1.7 times more Fat and 1.3 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.9 times more Omega 3, 6.7 times more Sugars and 2.7 times more Fiber than Rye Bread.
• Both Rye Bread and Drained Canned Carrots with Salt have similar amounts of Energy, Omega 6 and Carbohydrate per 100 kcal.
• Both Rye Bread as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.