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

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Long-grain Brown Rice	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	50.2% 1457kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	7.33% 2.35g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.84g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	17% 22g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	13.6% 9.84g	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	% 2.6g	NA	g per day for Men 19-50 years
Fiber	37.6% 14.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	53.4% 30g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	161% 25.8mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	66% 20μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23% 91μg	8.93% 35.7μg	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	12% 10.7mg	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	16% 2.4mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	46% 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	64% 5.1mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	492% 11.3mg	77.7% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	564% 254μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	176% 1234mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	123% 68μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	77% 8.45mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	1.27% 47g	9.97% 369g	3700g per day for Men 19-50 years

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

• Raw Long-grain Brown Rice has 30.1 times more Vitamin B1, 3.2 times more Vitamin B2, 11.8 times more Vitamin B3, 7.9 times more Vitamin B5, 4.3 times more Vitamin B6 and 2.6 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, more Vitamin C and 16.3 times more Vitamin K than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Drained Canned Carrots with Salt have similar amounts of Vitamin E per 14 oz.
• Both Raw Long-grain Brown Rice as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Long-grain Brown Rice vs Canned Carrots with Salt:

• Raw Long-grain Brown Rice has 2.9 times more Copper, 2 times more Iron, 14.5 times more Magnesium, 6.3 times more Manganese, 13 times more Phosphorus, 1.4 times more Potassium, 42.8 times more Selenium and 8.2 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.8 times more Calcium, 48.4 times more Sodium and 7.9 times more Water than Raw Long-grain Brown Rice.

Comparison of macro-nutrients per 14 ounces:

• Raw Long-grain Brown Rice has 14.7 times more Energy, 16.8 times more Fat, 16.4 times more Saturated Fat, 2.9 times more Omega 3, 12.3 times more Omega 6, 13.8 times more Carbohydrate, 2.4 times more Fiber and 11.8 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 3.8 times more Sugars than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.