Comparing Nutrients in 100 calories Dark Rye FlourVS Canned Carrots with Liquids and Salt

Weight per 100 calories

Dark Rye Flour

31g

Canned Carrots with Liquids and Salt

435g

Dark Rye Flour has 14.1 times more energy per 100g than Canned Carrots with Liquids and Salt. It has high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 100 calories - Dark Rye Flour or Canned Carrots with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Dark Rye Flour

18%

76%

Canned Carrots with Liquids and Salt

86%

100 kcal ▼

Macro Nutrients

Dark Rye Flourvs Canned Carrots with Liquids and Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.7%0.68g

Fat

0.63%0.61g

0.68 gvs0.61 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.26%0.083g

Saturated Fat

0.34%0.11g

0.083 gvs0.11 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.83%0.045g

Omega 3

2.17%0.035g

0.045 gvs0.035 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.63%0.28g

Omega 6

1.43%0.24g

0.28 gvs0.24 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16.2%21g

Carbohydrate

18%23.3g

21 gvs23.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.98%0.71g

Sugars

14.8%10.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.71 gvs10.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.098%0.071g

Fructose

≤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]

0.071 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.068g

Glucose

0.068 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.55g

Sucrose

0.55 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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19.3%7.32g

Fiber

20.6%7.83g

7.32 gvs7.83 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.74%4.9g

Protein

4.5%2.52g

4.9 gvs2.52 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Dark Rye Flourvs Canned Carrots with Liquids and Salt

0.034%0.31μg

Vitamin A

296%2665μg

RAE, retinol activity equivalents

0.31 μgvs2665 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.1%0.097mg

Vitamin B1

6.9%0.083mg

Thiamine

0.097 mgvs0.083 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.94%0.077mg

Vitamin B2

9.03%0.12mg

Riboflavin

0.077 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.2%1.3mg

Vitamin B3

11.4%1.83mg

Niacin, nicotinic acid, niacinamide

1.3 mgvs1.83 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9%0.45mg

Vitamin B5

12%0.6mg

Pantothenic acid

0.45 mgvs0.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10.5%0.14mg

Vitamin B6

37.5%0.49mg

Pyridoxine

0.14 mgvs0.49 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.54%10μg

Vitamin B9

8.7%34.8μg

Folates and Folic Acid

10 μgvs34.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

9.66%8.7mg

Ascorbic acid

0 mgvs8.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.6%0.84mg

Vitamin E

21%3.17mg

Tocopherols and Tocotrienols

0.84 mgvs3.17 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.5%1.8μg

Vitamin K

35.5%42.6μg

Phytomenadione or phylloquinone

1.8 μgvs42.6 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Dark Rye Flourvs Canned Carrots with Liquids and Salt

1.14%11.4mg

Calcium

13.5%135mg

11.4 mgvs135 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19%0.17mg

Copper

49.8%0.45mg

0.17 mgvs0.45 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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19%1.53mg

Iron

28.3%2.26mg

1.53 mgvs2.26 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.7%49.2mg

Magnesium

9.3%39mg

49.2 mgvs39 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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81%1.87mg

Manganese

85%1.96mg

1.87 mgvs1.96 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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22%154mg

Phosphorus

12.4%87mg

154 mgvs87 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.5%221mg

Potassium

22%752mg

221 mgvs752 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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10%5.54μg

Selenium

3.16%1.74μg

5.54 μgvs1.74 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.041%0.62mg

Sodium

69.6%1043mg

0.62 mgvs1043 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14%1.55mg

Zinc

11.5%1.26mg

1.55 mgvs1.26 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.089%3.3g

Water

11%404g

3.3 gvs404 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Canned Carrots Solids and Liquids with Salt contain 8662 times more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 3.6 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C, 3.8 times more Vitamin E and 23.5 times more Vitamin K than Dark Rye Flour.
Both Dark Rye Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 per 100 kcal.
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 kcal.

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

Dark Rye Flour has 1.3 times more Magnesium, 1.8 times more Phosphorus, 3.2 times more Selenium and 1.2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 11.8 times more Calcium, 2.6 times more Copper, 1.5 times more Iron, 3.4 times more Potassium, 1695.7 times more Sodium and 122.2 times more Water than Dark Rye Flour.
Both Dark Rye Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Dark Rye Flour has 1.3 times more Omega 3 and 1.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 15 times more Sugars than Dark Rye Flour.
Both Dark Rye Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Omega 6, Carbohydrate and Fiber per 100 kcal.
Both Dark Rye Flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Dark Rye FlourVS Medium Rye flourCanned Carrots with Liquids and SaltVS Medium Rye flourDark Rye FlourVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 100 calories Dark Rye FlourVS Canned Carrots with Liquids and Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Dark Rye Flour or Canned Carrots with Liquids and Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: