Comparing Nutrients in 1 kilogram Cereals, CREAM OF RICE, cooked with water, with salt VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, cooked with water, with salt	7%	2%	91%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cereals, CREAM OF RICE, cooked with water, with salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	18% 520kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	34.2% 25g	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	2.63% 1g	39.5% 15g	38g per day for Men 19-50 years
Protein	16% 9g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, cooked with water, with salt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	86% 1.12mg	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	7.5% 30μg	22.5% 90μg	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	30% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF RICE, cooked with water, with salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	1% 10mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	116% 1.04mg	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	495% 39.6mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	196% 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	24.3% 170mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	115% 1730mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	23.6% 875g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF RICE, cooked with water, with salt VS Canned Carrots with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, CREAM OF RICE, cooked with water, with salt versus 1 kg of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF RICE, cooked with water, with salt vs Canned Carrots with Salt:

• 1 kilogram of Cereals, CREAM OF RICE, cooked with water, with salt has 3.9 times more Vitamin B1 and 1.9 times more Vitamin B3 than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains more Vitamin A, 1.7 times more Vitamin B2, 1.8 times more Vitamin B5, 4.1 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C, 37 times more Vitamin E and more Vitamin K than Cereals, CREAM OF RICE, cooked with water, with salt.
• 1 kilogram of Cereals, CREAM OF RICE, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cereals, CREAM OF RICE, cooked with water, with salt vs Canned Carrots with Salt:

• 1 kilogram of Cereals, CREAM OF RICE, cooked with water, with salt has 6.2 times more Iron and 7.5 times more Selenium than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 25 times more Calcium, 3.1 times more Copper, 3.1 times more Manganese, 1.4 times more Phosphorus, 9 times more Potassium, 1.4 times more Sodium and 1.6 times more Zinc than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF RICE, cooked with water, with salt and Canned Carrots with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Cereals, CREAM OF RICE, cooked with water, with salt lack sufficient amounts of Calcium, Potassium and Zinc
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Selenium
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Drained Canned Carrots with Salt lack sufficient amounts of Magnesium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, CREAM OF RICE, cooked with water, with salt has 2.1 times more Carbohydrate than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 62 times more Sugars and 15 times more Fiber than Cereals, CREAM OF RICE, cooked with water, with salt.
• 1 kilogram of Cereals, CREAM OF RICE, cooked with water, with salt provide inadequate amounts of Fiber
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.