Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Raw Short-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Raw Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Canned Carrots with Salt	Raw Short-grain White Rice	Recommended Dietary Allowance
Energy	8.62% 250kcal	123% 3580kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	6.7% 1.14g	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	609% 792g	130g per day for Men 19-50 years
Sugars	34.2% 25g	NA	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	39.5% 15g	NA	38g per day for Men 19-50 years
Protein	11.4% 6.4g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Raw Short-grain White Rice	Recommended Dietary Allowance
Vitamin A	620% 5580μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	258% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	132% 1.7mg	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	22.5% 90μg	15% 60μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Raw Short-grain White Rice	Recommended Dietary Allowance
Calcium	25% 250mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	233% 2.1mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	451% 10.4mg	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	34.3% 240mg	136% 950mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	161% 2420mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	100% 11mg	11mg per day for Men 19-50 years
Water	25% 930g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Raw Short-grain White Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Raw Short-grain White 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 Raw Short-grain White Rice:

• 1 kilogram of Canned Carrots with Salt has 1.5 times more Vitamin B9 and more Vitamin C than Raw Short-grain White Rice.
• While 1 kg of Raw Short-grain White Rice contains 3.9 times more Vitamin B1, 1.6 times more Vitamin B2, 2.9 times more Vitamin B3, 9.6 times more Vitamin B5 and 1.5 times more Vitamin B6 than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Raw Short-grain White Rice have insufficient amounts of Vitamin B9 and Vitamin C
• Both Drained Canned Carrots with Salt as well as Raw Short-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Raw Short-grain White Rice:

• 1 kilogram of Canned Carrots with Salt has 8.3 times more Calcium, 2.4 times more Potassium, 242 times more Sodium and 7 times more Water than Raw Short-grain White Rice.
• While 1 kg of Raw Short-grain White Rice contains 2 times more Copper, 1.3 times more Iron, 2.9 times more Magnesium, 2.3 times more Manganese, 4 times more Phosphorus and 4.2 times more Zinc than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 1 kilogram of Raw Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Short-grain White Rice contains 14.3 times more Energy, 14.3 times more Carbohydrate and 10.2 times more Protein than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Raw Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.