Comparing Nutrients in 300 calories Long-grain Brown Rice VS Canned Carrots with Salt

Weight per 300 calories

• Long-grain Brown Rice: 81.7g
• Canned Carrots with Salt: 1200g

Long-grain Brown Rice has 14.7 times more energy per 100g than Canned Carrots with Salt. It has high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 300 calories - Long-grain Brown Rice or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Long-grain Brown Rice	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.3g	51% 66.5g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	41% 29.8g	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	% 0.54g	NA	g per day for Men 19-50 years
Fiber	7.74% 2.94g	47.4% 18g	38g per day for Men 19-50 years
Protein	11% 6.16g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.97% 0.078mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	13.6% 4.08μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.7% 19μg	27% 108μg	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	36% 32.4mg	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	3.27% 0.49mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.41% 0.49μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	0.74% 7.36mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	139% 1.25mg	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	13% 1.05mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	235% 5.4mg	2.3mg per day for Men 19-50 years
Molybdenum	116% 52.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36.3% 254mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	25.4% 14μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.1mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.26% 9.65g	30% 1115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Long-grain Brown Rice vs Canned Carrots with Salt:

• Raw Long-grain Brown Rice has 2 times more Vitamin B1 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, 4.6 times more Vitamin B2, 1.9 times more Vitamin B5, 3.4 times more Vitamin B6, 5.7 times more Vitamin B9, more Vitamin C, 18.1 times more Vitamin E and 239.8 times more Vitamin K than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Drained Canned Carrots with Salt have similar amounts of Vitamin B3 per 300 kcal.
• Both Raw Long-grain Brown Rice as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Long-grain Brown Rice vs Canned Carrots with Salt:

• Raw Long-grain Brown Rice has 2.9 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 40.8 times more Calcium, 5.1 times more Copper, 7.3 times more Iron, 2.3 times more Manganese, 10.5 times more Potassium, 710.5 times more Sodium, 1.8 times more Zinc and 115.6 times more Water than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Drained Canned Carrots with Salt have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Drained Canned Carrots with Salt contain 5 times more Omega 3, 55.2 times more Sugars and 6.1 times more Fiber than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Drained Canned Carrots with Salt have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Raw Long-grain Brown Rice as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.