Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Chinese restaurant steamed white Rice

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Chinese restaurant steamed white Rice	8%	2%	90%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	7.93% 230kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	NA	32g per day for Men 19-50 years
Omega 3	5% 0.08g	NA	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	261% 339g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	47.4% 18g	23.7% 9g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Vitamin A	681% 6130μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	35.4% 5.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	17% 0.22mg	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% 80μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.2% 20mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48.7% 7.3mg	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 Liquids and Salt	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	31% 310mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	53.3% 0.48mg	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	65% 5.2mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	195% 4.5mg	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	28.6% 200mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	160% 2400mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	25% 930g	17% 625g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Chinese restaurant steamed white Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Chinese restaurant steamed white Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Chinese restaurant steamed white Rice:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.8 times more Vitamin B2, 5.1 times more Vitamin B6 and 1.6 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• While 1 kg of Chinese restaurant steamed white Rice contains 1.3 times more Vitamin B3 than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin B9
• Both Canned Carrots Solids and Liquids with Salt as well as Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B1 in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Chinese restaurant steamed white Rice:

• 1 kilogram of Canned Carrots with Liquids and Salt has 6.2 times more Calcium, 2.1 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 8.7 times more Potassium, 48 times more Sodium and 1.5 times more Water than Chinese restaurant steamed white Rice.
• While 1 kg of Chinese restaurant steamed white Rice contains 1.7 times more Phosphorus and 2.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Chinese restaurant steamed white Rice contain similar levels of Manganese per one kilogram.
• 1 kilogram of Chinese restaurant steamed white Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Liquids and Salt has 2 times more Fiber than Chinese restaurant steamed white Rice.
• While 1 kg of Chinese restaurant steamed white Rice contains 6.6 times more Energy, 6.3 times more Carbohydrate and 5.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein