Comparing Nutrients in 14 ounces Rice Bran VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Rice Bran	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	43.2% 1254kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	85.3% 82.8g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	51.7% 16.6g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	78.4% 1.25g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	167% 28.4g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	152% 197g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	13.5% 9.76g	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	1.1% 0.79g	NA	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	219% 83.3g	19% 7.14g	38g per day for Men 19-50 years
Protein	95% 53g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	911% 11mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.7% 1.13mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	843% 135mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	587% 29.3mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1243% 16mg	34% 0.44mg	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	62.5% 250μg	7.94% 31.8μg	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	0% 0mg	8.8% 7.94mg	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	130% 19.5mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	22.6% 226mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	45.4% 0.41mg	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	920% 73.6mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	738% 3100mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	2452% 56.4mg	77.7% 1.8mg	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	951% 6656mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	173% 5894mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.66% 24.3g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Rice Bran vs Canned Carrots with Liquids and Salt:

• Crude Rice Bran has 144.9 times more Vitamin B1, 10.5 times more Vitamin B2, 80.7 times more Vitamin B3, 53.2 times more Vitamin B5, 36.3 times more Vitamin B6, 7.9 times more Vitamin B9 and 6.7 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, more Vitamin C and 5.2 times more Vitamin K than Crude Rice Bran.
• Both Crude Rice Bran as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Rice Bran vs Canned Carrots with Liquids and Salt:

• Crude Rice Bran has 1.8 times more Calcium, 7.1 times more Copper, 35.7 times more Iron, 86.8 times more Magnesium, 31.6 times more Manganese, 83.9 times more Phosphorus, 8.6 times more Potassium, 39 times more Selenium and 20.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 48 times more Sodium and 15.2 times more Water than Crude Rice Bran.

Comparison of macro-nutrients per 14 ounces:

• Crude Rice Bran has 13.7 times more Energy, 148.9 times more Fat, 166.8 times more Saturated Fat, 39.5 times more Omega 3, 127.6 times more Omega 6, 9.3 times more Carbohydrate, 11.7 times more Fiber and 23 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.7 times more Sugars than Crude Rice Bran.
• Both Crude Rice Bran as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.