Comparing Nutrients in 500 calories Light Rye FlourVS Canned Carrots with Liquids and Salt

Weight per 500 calories

Light Rye Flour

140g

Canned Carrots with Liquids and Salt

2174g

Light Rye Flour has 15.5 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 500 calories - Light Rye Flour or Canned Carrots with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Light Rye Flour

11%

86%

Canned Carrots with Liquids and Salt

86%

500 kcal ▼

Macro Nutrients

Light Rye Flourvs Canned Carrots with Liquids and Salt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Cereals rich in Energy

1.92%1.86g

Fat

3.14%3.04g

1.86 gvs3.04 g

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

Find Cereals rich in Fat

0.66%0.21g

Saturated Fat

1.7%0.54g

0.21 gvs0.54 g

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

Find Cereals rich in Saturated Fat

7.27%0.12g

Omega 3

11%0.17g

0.12 gvs0.17 g

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

Find Cereals rich in Omega 3

4.13%0.7g

Omega 6

7.16%1.2g

0.7 gvs1.2 g

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

Find Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Cereals rich in Cholesterol

82.6%107g

Carbohydrate

89.8%117g

107 gvs117 g

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

Find Cereals rich in Carbohydrate

1.8%1.3g

Sugars

73.8%53.5g

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

1.3 gvs53.5 g

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

Find Cereals rich in Sugars

0.17%0.13g

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]

0.13 gvsNA g

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

Find Cereals rich in Fructose

%0.2g

Glucose

0.2 gvsNA g

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

Find Cereals rich in Glucose

%0.8g

Sucrose

0.8 gvsNA g

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

Find Cereals rich in Sucrose

29.5%11.2g

Fiber

103%39g

11.2 gvs39 g

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

Find Cereals rich in Fiber

24.6%13.8g

Protein

22.5%12.6g

13.8 gvs12.6 g

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

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Light Rye Flourvs Canned Carrots with Liquids and Salt

0%0μg

Vitamin A

1481%13326μg

RAE, retinol activity equivalents

0 μgvs13326 μg

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

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

38.6%0.46mg

Vitamin B1

34.4%0.41mg

Thiamine

0.46 mgvs0.41 mg

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

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

9.7%0.13mg

Vitamin B2

45%0.59mg

Riboflavin

0.13 mgvs0.59 mg

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

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

7%1.12mg

Vitamin B3

57.2%9.15mg

Niacin, nicotinic acid, niacinamide

1.12 mgvs9.15 mg

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

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

18.6%0.93mg

Vitamin B5

60.4%3.02mg

Pantothenic acid

0.93 mgvs3.02 mg

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

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

25.2%0.33mg

Vitamin B6

187%2.43mg

Pyridoxine

0.33 mgvs2.43 mg

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

Find Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Cereals rich in Vitamin B7

8.05%32.2μg

Vitamin B9

43.5%174μg

Folates and Folic Acid

32.2 μgvs174 μg

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

Find Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

48.3%43.5mg

Ascorbic acid

0 mgvs43.5 mg

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

Find Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Cereals rich in Vitamin D Buy Vegan Vitamin D

7.75%1.16mg

Vitamin E

106%16mg

Tocopherols and Tocotrienols

1.16 mgvs16 mg

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

Find Cereals rich in Vitamin E

6.9%8.26μg

Vitamin K

178%213μg

Phytomenadione or phylloquinone

8.26 μgvs213 μg

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

Find Cereals rich in Vitamin K

Minerals

Light Rye Flourvs Canned Carrots with Liquids and Salt

1.82%18.2mg

Calcium

67.4%674mg

18.2 mgvs674 mg

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

Find Cereals rich in Calcium

33%0.3mg

Copper

249%2.24mg

0.3 mgvs2.24 mg

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

Find Cereals rich in Copper

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 .

Find Cereals rich in Fluoride

16%1.27mg

Iron

141%11.3mg

1.27 mgvs11.3 mg

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

Find Cereals rich in Iron

10.7%45mg

Magnesium

46.6%196mg

45 mgvs196 mg

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

Find Cereals rich in Magnesium

70.8%1.63mg

Manganese

425%9.8mg

1.63 mgvs9.8 mg

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

Find Cereals rich in Manganese

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 .

Find Cereals rich in Molybdenum

26%182mg

Phosphorus

62%435mg

182 mgvs435 mg

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

Find Cereals rich in Phosphorus

9.23%314mg

Potassium

111%3761mg

314 mgvs3761 mg

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

Find Cereals rich in Potassium

45%24.6μg

Selenium

16%8.7μg

24.6 μgvs8.7 μg

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

Find Cereals rich in Selenium

0.19%2.8mg

Sodium

348%5217mg

2.8 mgvs5217 mg

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

Find Cereals rich in Sodium

17%1.86mg

Zinc

57.3%6.3mg

1.86 mgvs6.3 mg

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

Find Cereals rich in Zinc

0.43%16g

Water

54.6%2022g

16 gvs2022 g

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

Find Cereals rich in Water

Lets compare vitamin content per 500 calories of Light Rye Flour vs Canned Carrots with Liquids and Salt:

Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 4.7 times more Vitamin B2, 8.2 times more Vitamin B3, 3.2 times more Vitamin B5, 7.4 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin C, 13.7 times more Vitamin E and 25.8 times more Vitamin K than Light Rye Flour.
Both Light Rye Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 per 500 kcal.
Both Light Rye Flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Light Rye Flour vs Canned Carrots with Liquids and Salt:

Light Rye Flour has 2.8 times more Selenium than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 37 times more Calcium, 7.5 times more Copper, 8.9 times more Iron, 4.4 times more Magnesium, 6 times more Manganese, 2.4 times more Phosphorus, 12 times more Potassium, 1862.6 times more Sodium, 3.4 times more Zinc and 126.6 times more Water than Light Rye Flour.

Comparison of macro-nutrients per 500 calories:

Canned Carrots Solids and Liquids with Salt contain 1.5 times more Omega 3, 1.7 times more Omega 6, 41.1 times more Sugars and 3.5 times more Fiber than Light Rye Flour.
Both Light Rye Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Light Rye Flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Light Rye FlourVS Enriched SemolinaCanned Carrots with Liquids and SaltVS Enriched SemolinaLight Rye FlourVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 500 calories Light Rye FlourVS Canned Carrots with Liquids and Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Light Rye Flour or Canned Carrots with Liquids and Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: