Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Dry parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Canned Carrots with Salt	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	3.42% 99kcal	51% 1484kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	3.65% 1.17g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	7.12% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	247% 321g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	1.8% 1.3g	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	0.11% 0.079g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.83g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	19% 7.14g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	53.2% 30g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	246% 2215μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	199% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	53.3% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	138% 1.8mg	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	8.93% 35.7μg	255% 1020μg	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	12% 10.7mg	0% 0mg	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	19.6% 2.94mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	9.92% 99mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	125% 1.13mg	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	31.8% 2.54mg	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	179% 4.1mg	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	13.6% 95mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	20.3% 691mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	9.97% 369g	1.06% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Dry parboiled enriched Long-grain White Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Dry parboiled enriched Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Dry parboiled enriched Long-grain White Rice:

• 14 ounces of Canned Carrots with Salt have more Vitamin A, more Vitamin C, 24.7 times more Vitamin E and 98 times more Vitamin K than Dry parboiled enriched Long-grain White Rice.
• While 14 oz of Dry parboiled enriched Long-grain White Rice contain 33.5 times more Vitamin B1, 1.7 times more Vitamin B2, 9.1 times more Vitamin B3, 5 times more Vitamin B5, 4 times more Vitamin B6 and 28.6 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 14 ounces of Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Dry parboiled enriched Long-grain White Rice:

• 14 ounces of Canned Carrots with Salt have 121 times more Sodium and 9.4 times more Water than Dry parboiled enriched Long-grain White Rice.
• While 14 oz of Dry parboiled enriched Long-grain White Rice contain 2.8 times more Calcium, 2.7 times more Copper, 5.2 times more Iron, 3.4 times more Magnesium, 2.3 times more Manganese, 6.4 times more Phosphorus, 49.8 times more Selenium and 3.9 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Dry parboiled enriched Long-grain White Rice contain similar levels of Potassium per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Carrots with Salt have 7.5 times more Sugars than Dry parboiled enriched Long-grain White Rice.
• While 14 oz of Dry parboiled enriched Long-grain White Rice contain 15 times more Energy, 14.6 times more Carbohydrate and 11.7 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Dry parboiled enriched Long-grain White Rice offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.