Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Raw Unenriched Glutinous White Rice

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Raw Unenriched Glutinous White Rice	8%	1%	91%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Energy	3.6% 104kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.57% 0.5g	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	5.04% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	285% 370g	130g per day for Men 19-50 years
Sugars	15.4% 11g	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	21.5% 8.16g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Vitamin A	309% 2781μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	61% 9.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	74.8% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	37.3% 0.49mg	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	7.94% 31.8μg	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	10% 9.07mg	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% 3.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Calcium	14% 141mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	86% 0.78mg	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	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	192% 4.4mg	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	46% 322mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	125% 68.5μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	49.5% 5.44mg	11mg per day for Men 19-50 years
Water	11.4% 422g	1.3% 47.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Raw Unenriched Glutinous White Rice:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A and more Vitamin C than Raw Unenriched Glutinous White Rice.
• While Raw Unenriched Glutinous White Rice contain 9.5 times more Vitamin B1, 2 times more Vitamin B2, 5.1 times more Vitamin B3 and 5.9 times more Vitamin B5 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Unenriched Glutinous White Rice have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Unenriched Glutinous White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Raw Unenriched Glutinous White Rice:

• Canned Carrots Solids and Liquids with Salt have 2.8 times more Calcium, 2.2 times more Potassium, 34.3 times more Sodium and 8.9 times more Water than Raw Unenriched Glutinous White Rice.
• While Raw Unenriched Glutinous White Rice contain 1.7 times more Copper, 3.1 times more Iron, 2.6 times more Magnesium, 2.2 times more Manganese, 3.6 times more Phosphorus, 37.8 times more Selenium and 4.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 1 pound:

• Raw Unenriched Glutinous White Rice contain 16.1 times more Energy, 3.4 times more Omega 6, 15.2 times more Carbohydrate, 1.6 times more Fiber and 11.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Unenriched Glutinous White Rice have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.