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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	3.15% 91kcal	51% 1484kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	3.65% 1.17g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	16.4% 21.3g	247% 321g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	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	19% 7.14g	19% 7.14g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	53.2% 30g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Dry parboiled enriched Long-grain White 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	199% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	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	7.94% 31.8μg	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	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	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 Liquids and Salt	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	12.3% 123mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	45.4% 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	25.8% 2.06mg	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	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	11.3% 79.4mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	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	63.5% 953mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	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

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

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, more Vitamin C, 24.3 times more Vitamin E and 98 times more Vitamin K than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 31.7 times more Vitamin B1, 1.9 times more Vitamin B2, 12 times more Vitamin B3, 4.8 times more Vitamin B5, 4 times more Vitamin B6 and 32.1 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Dry parboiled enriched Long-grain White 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 Dry parboiled enriched Long-grain White Rice:

• Canned Carrots Solids and Liquids with Salt have 120 times more Sodium and 9.4 times more Water than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 2.3 times more Calcium, 2.8 times more Copper, 6.4 times more Iron, 3 times more Magnesium, 2.3 times more Manganese, 7.7 times more Phosphorus, 49.8 times more Selenium and 3.5 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Dry parboiled enriched Long-grain White Rice have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Carrots Solids and Liquids with Salt have 7.5 times more Sugars than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 16.3 times more Energy, 7.4 times more Fat, 2.1 times more Omega 3, 5.4 times more Omega 6, 15.1 times more Carbohydrate and 12.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Dry parboiled enriched Long-grain White Rice have similar amounts of Fiber per 14 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.