Comparing Nutrients in 1 pound Canned Carrots with Salt VS Dry parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Canned Carrots with Salt	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	3.9% 113kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	4.8% 4.67g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	4.17% 1.33g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	8.14% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	282% 367g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	2.06% 1.5g	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	0.13% 0.091g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	18% 6.8g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	281% 2531μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	228% 2.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	158% 2.05mg	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	10.2% 41μg	291% 1166μg	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	13.6% 12.2mg	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	22.4% 3.36mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	11.3% 113mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	143% 1.3mg	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	36.3% 2.9mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	204% 4.7mg	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	15.6% 109mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	23.2% 789mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	11.4% 422g	1.2% 44.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Carrots with Salt vs Dry parboiled enriched Long-grain White Rice:

• Drained Canned Carrots with Salt have more Vitamin A, more Vitamin C, 24.7 times more Vitamin E and 98 times more Vitamin K than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 33.5 times more Vitamin B1, 1.7 times more Vitamin B2, 9.1 times more Vitamin B3, 5 times more Vitamin B5, 4 times more Vitamin B6 and 28.6 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Dry parboiled enriched Long-grain White Rice:

• Drained Canned Carrots with Salt have 121 times more Sodium and 9.4 times more Water than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 2.8 times more Calcium, 2.7 times more Copper, 5.2 times more Iron, 3.4 times more Magnesium, 2.3 times more Manganese, 6.4 times more Phosphorus, 49.8 times more Selenium and 3.9 times more Zinc than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Dry parboiled enriched Long-grain White Rice have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Drained Canned Carrots with Salt have 7.5 times more Sugars than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 15 times more Energy, 5.4 times more Fat, 1.5 times more Omega 3, 3.9 times more Omega 6, 14.6 times more Carbohydrate and 11.7 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Dry parboiled enriched Long-grain White Rice have similar amounts of Fiber per 1 lb.
• Both Drained Canned Carrots with Salt as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.