Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS UNCLE BENS Cooked Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Canned Carrots with Liquids and Salt	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	3.6% 104kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	3.97% 3.86g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	3% 0.97g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	109% 142g	130g per day for Men 19-50 years
Sugars	15.4% 11g	0.94% 0.68g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	309% 2781μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	54% 8.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	38.4% 0.5mg	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	9.07% 36.3μg	4.54% 18μg	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	10% 9.07mg	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	22% 3.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	14% 141mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	65% 0.59mg	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	29.5% 2.36mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	225% 5.17mg	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	13% 91mg	62.2% 435mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	8.14% 277mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	77.5% 42.6μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11.4% 422g	7.9% 292g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs UNCLE BENS Cooked Parboiled Brown Rice:

• Canned Carrots Solids and Liquids with Salt have 2 times more Vitamin B9, more Vitamin E and 24.5 times more Vitamin K than UNCLE BENS Cooked Parboiled Brown Rice.
• While UNCLE BENS Cooked Parboiled Brown Rice contain 5.1 times more Vitamin B1, 2.6 times more Vitamin B2, 4.5 times more Vitamin B3 and 2 times more Vitamin B5 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and UNCLE BENS Cooked Parboiled Brown Rice have similar amounts of Vitamin B6 per 1 lb.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs UNCLE BENS Cooked Parboiled Brown Rice:

• Canned Carrots Solids and Liquids with Salt have 10.3 times more Calcium, 2.8 times more Potassium, 60 times more Sodium and 1.4 times more Water than UNCLE BENS Cooked Parboiled Brown Rice.
• While UNCLE BENS Cooked Parboiled Brown Rice contain 1.3 times more Copper, 4.3 times more Magnesium, 2.5 times more Manganese, 4.8 times more Phosphorus, 23.5 times more Selenium and 2.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and UNCLE BENS Cooked Parboiled Brown Rice have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Carrots Solids and Liquids with Salt have 16.4 times more Sugars than UNCLE BENS Cooked Parboiled Brown Rice.
• While UNCLE BENS Cooked Parboiled Brown Rice contain 6.4 times more Energy, 4.6 times more Omega 6, 5.8 times more Carbohydrate and 5.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and UNCLE BENS Cooked Parboiled Brown Rice have similar amounts of Fiber per 1 lb.
• Both Canned Carrots Solids and Liquids with Salt as well as UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Fat, Omega 3, Glucose and Sucrose in 1 lb.