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

Macros Ratio

	Protein	Fat	Carbs
Brown Rice	8%	7%	85%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Brown Rice	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	49.5% 1437kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	6.65% 2.13g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.64g	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% 302g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	35.5% 13.5g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	53% 29.8g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	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	137% 1.64mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	155% 2.02mg	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	20% 79.4μg	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	NA	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	13% 131mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	89.3% 7.14mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	135% 568mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	646% 15mg	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	150% 1048mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	31.3% 1064mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	73% 8mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	1.33% 49g	9.97% 369g	3700g per day for Men 19-50 years

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

• Raw Medium-grain Brown Rice has 22.9 times more Vitamin B1, 1.4 times more Vitamin B2, 7.8 times more Vitamin B3, 11 times more Vitamin B5, 4.5 times more Vitamin B6 and 2.2 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A and more Vitamin C than Raw Medium-grain Brown Rice.
• Both Raw Medium-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 Brown Rice vs Canned Carrots with Salt:

• Raw Medium-grain Brown Rice has 1.3 times more Calcium, 2.7 times more Copper, 2.8 times more Iron, 17.9 times more Magnesium, 8.3 times more Manganese, 11 times more Phosphorus, 1.5 times more Potassium and 7.8 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 60.5 times more Sodium and 7.5 times more Water than Raw Medium-grain Brown Rice.

Comparison of macro-nutrients per 14 ounces:

• Raw Medium-grain Brown Rice has 14.5 times more Energy, 14.1 times more Fat, 14.9 times more Saturated Fat, 3.7 times more Omega 3, 11.6 times more Omega 6, 13.7 times more Carbohydrate, 2.3 times more Fiber and 11.7 times more Protein than Drained Canned Carrots with Salt.
• Both Raw Medium-grain Brown Rice as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.