Comparing Nutrients in 1 pound Cooked Long-grain Brown Rice VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cooked Long-grain Brown Rice	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	19.2% 558kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	9.47% 1.6g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.3% 116g	19.3% 25g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	15.5% 11.2g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	19% 7.26g	18% 6.8g	38g per day for Men 19-50 years
Protein	22% 12.4g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.3% 0.81mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.6% 11.6mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	39% 0.51mg	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	10.2% 41μg	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	13.6% 12.2mg	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	5.14% 0.77mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	52.4% 0.47mg	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	31.8% 2.54mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	88.7% 2.04mg	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	66.7% 467mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	48% 26.3μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	8.6% 319g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Long-grain Brown Rice VS Canned Carrots with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Long-grain Brown Rice versus 1 lb of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Long-grain Brown Rice vs Canned Carrots with Salt:

• 1 pound of Cooked Long-grain Brown Rice has 9.9 times more Vitamin B1, 2.3 times more Vitamin B2, 4.6 times more Vitamin B3 and 2.8 times more Vitamin B5 than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains more Vitamin A, more Vitamin C, 4.4 times more Vitamin E and 49 times more Vitamin K than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Canned Carrots with Salt provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Cooked Long-grain Brown Rice as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Long-grain Brown Rice vs Canned Carrots with Salt:

• 1 pound of Cooked Long-grain Brown Rice has 4.9 times more Magnesium, 2.2 times more Manganese, 4.3 times more Phosphorus, 14.5 times more Selenium and 2.7 times more Zinc than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 8.3 times more Calcium, 2.1 times more Potassium, 60.5 times more Sodium and 1.3 times more Water than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Canned Carrots with Salt contain similar levels of Copper and Iron per one pound.
• 1 pound of Cooked Long-grain Brown Rice lack sufficient amounts of Calcium
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Long-grain Brown Rice has 4.9 times more Energy, 4.5 times more Omega 6, 4.6 times more Carbohydrate and 4.3 times more Protein than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 10.3 times more Sugars than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Canned Carrots with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Cooked Long-grain Brown Rice as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 3 in one pound.