Comparing Nutrients in 1 pound Cooked Regular Long-grain White Rice enriched VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice enriched	9%	2%	89%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cooked Regular Long-grain White Rice enriched	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	20.3% 590kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	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	98% 128g	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	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	4.77% 1.8g	18% 6.8g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular 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	61.6% 0.74mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.54% 0.059mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	65.8% 263μg	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% 0μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice enriched	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	34.8% 0.31mg	52.4% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	4.66% 186μg	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	68% 5.44mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	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	28% 195mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	8.4% 310g	11.4% 422g	3700g per day for Men 19-50 years

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

• Cooked Regular Long-grain White Rice enriched has 9.1 times more Vitamin B1, 2.7 times more Vitamin B3, 2.9 times more Vitamin B5 and 6.4 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, 2.3 times more Vitamin B2, more Vitamin C, 18.5 times more Vitamin E and more Vitamin K than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Drained Canned Carrots with Salt have similar amounts of Vitamin B6 per 1 lb.
• Both Cooked Regular Long-grain White Rice enriched as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Cooked Regular Long-grain White Rice enriched has 1.9 times more Iron, 1.5 times more Magnesium, 1.8 times more Phosphorus, 18.8 times more Selenium and 1.9 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.5 times more Calcium, 1.5 times more Copper, 5.1 times more Potassium, 242 times more Sodium and 1.4 times more Water than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Drained Canned Carrots with Salt have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Regular Long-grain White Rice enriched has 5.2 times more Energy, 5.1 times more Carbohydrate and 4.2 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 49.6 times more Sugars and 3.8 times more Fiber than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.