Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Long-grain Brown Rice

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Salt	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	8.62% 250kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	57% 9.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	587% 763g	130g per day for Men 19-50 years
Sugars	34.2% 25g	9.1% 6.6g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	39.5% 15g	95% 36g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	135% 75.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	620% 5580μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	451% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	406% 65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	212% 10.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	367% 4.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	166% 50μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.5% 90μg	57.5% 230μg	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	30% 27mg	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	49.3% 7.4mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	25% 250mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	336% 3.02mg	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	80% 6.4mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	276% 1160mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	1240% 28.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1420% 639μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34.3% 240mg	444% 3110mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	311% 171μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	194% 21.3mg	11mg per day for Men 19-50 years
Water	25% 930g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Long-grain Brown Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Long-grain Brown Rice:

• 1 kilogram of Canned Carrots with Salt has more Vitamin A, more Vitamin C, 1.2 times more Vitamin E and 16.3 times more Vitamin K than Long-grain Brown Rice.
• While 1 kg of Raw Long-grain Brown Rice contains 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.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Drained Canned Carrots with Salt as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Long-grain Brown Rice:

• 1 kilogram of Canned Carrots with Salt has 2.8 times more Calcium, 48.4 times more Sodium and 7.9 times more Water than Long-grain Brown Rice.
• While 1 kg of Raw Long-grain Brown Rice contains 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.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 1 kilogram of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Salt has 3.8 times more Sugars than Long-grain Brown Rice.
• While 1 kg of Raw Long-grain Brown Rice contains 14.7 times more Energy, 16.8 times more 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.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein