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

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	59.4% 1724kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.26g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	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	287% 373g	19.3% 25g	130g per day for Men 19-50 years
Sugars	0.31% 0.23g	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	0.13% 0.091g	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	% 0.091g	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	18% 6.8g	38g per day for Men 19-50 years
Protein	63.3% 35.5g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	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	350% 4.2mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 31.8mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	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	312% 1247μg	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	1.2% 0.18mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	9.98% 100mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	89.2% 0.8mg	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	357% 28.6mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	194% 4.47mg	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	76.5% 535mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	307% 169μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	1.03% 38g	11.4% 422g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Dry instant Long-grain White Rice, enriched 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 Dry instant Long-grain White Rice, enriched vs Canned Carrots with Salt:

• 1 pound of Dry instant Long-grain White Rice, enriched has 51.4 times more Vitamin B1, 12.7 times more Vitamin B3, 3.2 times more Vitamin B5 and 30.6 times more Vitamin B9 than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains more Vitamin A, more Vitamin C, 18.5 times more Vitamin E and 98 times more Vitamin K than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Canned Carrots with Salt provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Dry instant Long-grain White Rice, enriched 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 Dry instant Long-grain White Rice, enriched 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 Dry instant Long-grain White Rice, enriched vs Canned Carrots with Salt:

• 1 pound of Dry instant Long-grain White Rice, enriched has 1.7 times more Copper, 9.8 times more Iron, 1.8 times more Magnesium, 2.2 times more Manganese, 4.9 times more Phosphorus, 93 times more Selenium and 5.5 times more Zinc than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 6.6 times more Potassium, 24.2 times more Sodium and 11.1 times more Water than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Canned Carrots with Salt contain similar levels of Calcium per one pound.
• 1 pound of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Potassium
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry instant Long-grain White Rice, enriched has 15.2 times more Energy, 14.9 times more Carbohydrate, 1.3 times more Fiber and 12.2 times more Protein than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 49.6 times more Sugars than Dry instant Long-grain White Rice, enriched.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Dry instant Long-grain White Rice, enriched as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.