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Comparing Nutrients in 100 grams Light Rye FlourVS Carrots

Macros Ratio

Protein Fat Carbs

Light Rye Flour
11%
3%
86%
Carrots
8%
5%
87%
100 g ▼

Macro Nutrients

12.3%357kcal
Energy
1.4%41kcal
357 kcalvs41 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.37%1.33g
Fat
0.25%0.24g
1.33 gvs0.24 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.47%0.15g
Saturated Fat
0.1%0.032g
0.15 gvs0.032 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.2%0.083g
Omega 3
0.13%0.002g
0.083 gvs0.002 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.95%0.5g
Omega 6
0.59%0.1g
0.5 gvs0.1 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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59%76.7g
Carbohydrate
7.37%9.6g
76.7 gvs9.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.3%0.93g
Sugars
6.54%4.74g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.93 gvs4.74 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.12%0.09g
Fructose
0.76%0.55g
≤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]
0.09 gvs0.55 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.14g
Glucose
%0.59g
0.14 gvs0.59 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.57g
Sucrose
%3.6g
0.57 gvs3.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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21%8g
Fiber
7.37%2.8g
8 gvs2.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17.5%9.8g
Protein
1.66%0.93g
9.8 gvs0.93 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
93%835μg
RAE, retinol activity equivalents
0 μgvs835 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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27.6%0.33mg
Vitamin B1
5.5%0.066mg
Thiamine
0.33 mgvs0.066 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.92%0.09mg
Vitamin B2
4.46%0.058mg
Riboflavin
0.09 mgvs0.058 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5%0.8mg
Vitamin B3
6.14%0.98mg
Niacin, nicotinic acid, niacinamide
0.8 mgvs0.98 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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13.3%0.67mg
Vitamin B5
5.46%0.27mg
Pantothenic acid
0.67 mgvs0.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18%0.23mg
Vitamin B6
10.6%0.14mg
Pyridoxine
0.23 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
7.4%2.22μg
Biotin
NA μgvs2.22 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.75%23μg
Vitamin B9
4.75%19μg
Folates and Folic Acid
23 μgvs19 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
6.56%5.9mg
Ascorbic acid
0 mgvs5.9 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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5.53%0.83mg
Vitamin E
4.4%0.66mg
Tocopherols and Tocotrienols
0.83 mgvs0.66 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.9%5.9μg
Vitamin K
11%13μg
Phytomenadione or phylloquinone
5.9 μgvs13 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.3%13mg
Calcium
3.3%33mg
13 mgvs33 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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23.7%0.21mg
Copper
5%0.045mg
0.21 mgvs0.045 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.08%3.2μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs3.2 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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11.4%0.91mg
Iron
3.75%0.3mg
0.91 mgvs0.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.6%32mg
Magnesium
2.86%12mg
32 mgvs12 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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50.5%1.16mg
Manganese
6.2%0.14mg
1.16 mgvs0.14 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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18.6%130mg
Phosphorus
5%35mg
130 mgvs35 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.6%224mg
Potassium
9.4%320mg
224 mgvs320 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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32%17.6μg
Selenium
0.18%0.1μg
17.6 μgvs0.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.13%2mg
Sodium
4.6%69mg
2 mgvs69 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12%1.33mg
Zinc
2.2%0.24mg
1.33 mgvs0.24 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.31%11.4g
Water
2.4%88.3g
11.4 gvs88.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Light Rye Flour vs Carrots:
Comparing minerals per 100 grams for Light Rye Flour vs Carrots:
Comparison of macro-nutrients per 100 grams:



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