Comparing Nutrients in 1 kilogram Enriched Medium-grain White Rice VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Enriched Medium-grain White Rice	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	124% 3600kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	5.98% 5.8g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	7.53% 1.28g	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	610% 793g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	NA	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	37% 14g	39.5% 15g	38g per day for Men 19-50 years
Protein	118% 66g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	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	482% 5.8mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 51mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	268% 13.4mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	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	578% 2310μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.33% 1.1mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	9% 90mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	545% 43.6mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	478% 11mg	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	154% 1080mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	3.5% 129g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Enriched Medium-grain White Rice vs Canned Carrots with Salt:

• Enriched Medium-grain White Rice has 32.1 times more Vitamin B1, 1.6 times more Vitamin B2, 9.2 times more Vitamin B3, 9.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 25.7 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, more Vitamin C and 6.7 times more Vitamin E than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Enriched Medium-grain White Rice has 6.8 times more Iron, 4.4 times more Magnesium, 2.4 times more Manganese, 4.5 times more Phosphorus, 37.8 times more Selenium and 4.5 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.8 times more Calcium, 2.1 times more Potassium, 242 times more Sodium and 7.2 times more Water than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Drained Canned Carrots with Salt have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Enriched Medium-grain White Rice has 14.4 times more Energy, 2.5 times more Omega 3, 14.3 times more Carbohydrate and 10.3 times more Protein than Drained Canned Carrots with Salt.
• Both Enriched Medium-grain White Rice and Drained Canned Carrots with Salt have similar amounts of Fiber per 1 kg.
• Both Enriched Medium-grain White Rice as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.