Comparing Nutrients in 100 grams Dark Rye Flour VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Dark Rye Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	11.2% 325kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.8% 68.6g	4.13% 5.37g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	3.4% 2.46g	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	0.32% 0.23g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	62.6% 24g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	28.4% 16g	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	68% 613μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.3% 0.32mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.3% 0.25mg	2.08% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	2.63% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	8.6% 0.11mg	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	8.25% 33μg	2% 8μg	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	2.22% 2mg	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	18% 2.73mg	4.87% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	3.7% 37mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	11.4% 0.1mg	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	62% 4.97mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	264% 6.06mg	19.6% 0.45mg	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	71.3% 499mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	46% 5.04mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	0.29% 10.8g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dark Rye Flour vs Canned Carrots with Liquids and Salt:

• Dark Rye Flour has 16.6 times more Vitamin B1, 9.3 times more Vitamin B2, 10.1 times more Vitamin B3, 10.5 times more Vitamin B5, 4 times more Vitamin B6, 4.1 times more Vitamin B9 and 3.7 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 613 times more Vitamin A, more Vitamin C and 1.7 times more Vitamin K than Dark Rye Flour.
• Both Dark Rye Flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dark Rye Flour vs Canned Carrots with Liquids and Salt:

• Dark Rye Flour has 5.4 times more Copper, 9.6 times more Iron, 17.8 times more Magnesium, 13.5 times more Manganese, 25 times more Phosphorus, 4.1 times more Potassium, 45 times more Selenium and 17.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 120 times more Sodium and 8.7 times more Water than Dark Rye Flour.
• Both Dark Rye Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dark Rye Flour has 14.1 times more Energy, 15.9 times more Fat, 18.4 times more Omega 3, 16.1 times more Omega 6, 12.8 times more Carbohydrate, 13.2 times more Fiber and 27.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Dark Rye Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Sugars per 100 g.
• Both Dark Rye Flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.