Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS UNCLE BEN'S Dry Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%

Macro Nutrients

	Canned Carrots with Liquids and Salt	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Energy	3.15% 91kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	5.97% 1.9g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	240% 312g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	2.74% 2g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	19% 7.14g	36.6% 14g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	270% 2433μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	71% 3.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	124% 1.6mg	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	7.94% 31.8μg	14% 55.6μg	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	8.8% 7.94mg	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	19.3% 2.9mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	12.3% 123mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	144% 1.3mg	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	25.8% 2.06mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	93% 389mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	513% 12mg	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	11.3% 79.4mg	156% 1091mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	25.6% 869mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	182% 100μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	70.7% 7.78mg	11mg per day for Men 19-50 years
Water	9.97% 369g	1.05% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids and Salt vs UNCLE BEN'S Dry Parboiled Brown Rice:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, more Vitamin C, 8.1 times more Vitamin E and 10.9 times more Vitamin K than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 14.6 times more Vitamin B1, 3.4 times more Vitamin B2, 11.8 times more Vitamin B3, 6.4 times more Vitamin B5, 3.6 times more Vitamin B6 and 1.8 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs UNCLE BEN'S Dry Parboiled Brown Rice:

• Canned Carrots Solids and Liquids with Salt have 3.9 times more Calcium, 40 times more Sodium and 9.5 times more Water than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 3.2 times more Copper, 2.2 times more Iron, 10.9 times more Magnesium, 6.6 times more Manganese, 13.8 times more Phosphorus, 1.3 times more Potassium, 63 times more Selenium and 6.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 14 ounces:

• Canned Carrots Solids and Liquids with Salt have 4.9 times more Sugars than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 16.1 times more Energy, 19.6 times more Fat, 19.2 times more Saturated Fat, 3.3 times more Omega 3, 14.5 times more Omega 6, 14.7 times more Carbohydrate, 1.9 times more Fiber and 13.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.