Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Dry instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	3.6% 104kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	5.4% 0.92g	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	287% 373g	130g per day for Men 19-50 years
Sugars	15.4% 11g	0.31% 0.23g	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	% 0.091g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	63.3% 35.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Dry instant Long-grain White Rice, enriched	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	350% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	199% 31.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	42.6% 0.55mg	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	312% 1247μg	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	1.2% 0.18mg	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 Liquids and Salt	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	14% 141mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	89.2% 0.8mg	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	357% 28.6mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	194% 4.47mg	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	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	307% 169μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	11.4% 422g	1.03% 38g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Dry instant Long-grain White Rice, enriched per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb of Dry instant Long-grain White Rice, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Canned Carrots with Liquids and Salt has more Vitamin A, more Vitamin C, 18.3 times more Vitamin E and 98 times more Vitamin K than Dry instant Long-grain White Rice, enriched.
• While 1 lb of Dry instant Long-grain White Rice, enriched contains 48.7 times more Vitamin B1, 16.6 times more Vitamin B3, 3.1 times more Vitamin B5 and 34.4 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Dry instant Long-grain White Rice, enriched provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 pound of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Dry instant Long-grain White Rice, enriched:

• 1 pound of Canned Carrots with Liquids and Salt has 1.4 times more Calcium, 6.4 times more Potassium, 24 times more Sodium and 11.1 times more Water than Dry instant Long-grain White Rice, enriched.
• While 1 lb of Dry instant Long-grain White Rice, enriched contains 1.7 times more Copper, 12.1 times more Iron, 1.6 times more Magnesium, 2.2 times more Manganese, 5.9 times more Phosphorus, 93 times more Selenium and 4.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 1 pound of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Liquids and Salt has 49.2 times more Sugars than Dry instant Long-grain White Rice, enriched.
• While 1 lb of Dry instant Long-grain White Rice, enriched contains 16.5 times more Energy, 15.3 times more Carbohydrate and 13.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Dry instant Long-grain White Rice, enriched offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Dry instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Omega 6 in one pound.