Comparing Nutrients in 14 ounces Cooked Long-grain Brown Rice VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cooked Long-grain Brown Rice	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17% 488kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	3.22% 1.03g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	8.3% 1.4g	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	78% 102g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	19% 7.14g	38g per day for Men 19-50 years
Protein	19.4% 11g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	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	59% 0.71mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.5% 10mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	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	8.93% 35.7μg	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	4.5% 0.67mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	1.2% 12mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	27.8% 2.22mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	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	58.4% 409mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	7.54% 279g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Long-grain Brown Rice vs Canned Carrots with Liquids and Salt:

• Cooked Long-grain Brown Rice has 9.4 times more Vitamin B1, 2.6 times more Vitamin B2, 6.1 times more Vitamin B3 and 2.7 times more Vitamin B5 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, more Vitamin C, 4.3 times more Vitamin E and 49 times more Vitamin K than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Cooked Long-grain Brown Rice 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 Cooked Long-grain Brown Rice vs Canned Carrots with Liquids and Salt:

• Cooked Long-grain Brown Rice has 4.3 times more Magnesium, 2.2 times more Manganese, 5.2 times more Phosphorus, 14.5 times more Selenium and 2.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 10.3 times more Calcium, 2 times more Potassium, 60 times more Sodium and 1.3 times more Water than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Canned Carrots Solids and Liquids with Salt have similar amounts of Copper and Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Long-grain Brown Rice has 5.3 times more Energy, 6.9 times more Fat, 6.3 times more Omega 6, 4.8 times more Carbohydrate and 4.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 10.3 times more Sugars than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Canned Carrots Solids and Liquids with Salt have similar amounts of Fiber per 14 oz.
• Both Cooked Long-grain Brown Rice as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.