Comparing Nutrients in 500 calories Unsweetened Rice Milk VS Canned Carrots with Salt

Weight per 500 calories

• Unsweetened Rice Milk: 1064g
• Canned Carrots with Salt: 2000g

Unsweetened Rice Milk has 1.9 times more energy per 100g than Canned Carrots with Salt. It has low energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 500 calories - Unsweetened Rice Milk or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Rice Milk	2%	19%	79%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Unsweetened Rice Milk	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	19% 3.24g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	85.2% 111g	130g per day for Men 19-50 years
Sugars	77.5% 56g	68.4% 49.6g	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	8.4% 3.2g	79% 30g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Rice Milk	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	74.5% 670μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	172% 2.24mg	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	5.3% 21.3μg	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	279% 6.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	60% 54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	74.5% 447IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.3% 5mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Rice Milk	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	126% 1255mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	231% 2.08mg	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	26.6% 2.13mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	391% 9mg	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	85% 596mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	8.45% 287mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	42.6% 23.4μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	27.7% 415mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	25.7% 950g	50.2% 1859g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Unsweetened Rice Milk vs Canned Carrots with Salt:

• Unsweetened Rice Milk has 2.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 16.7 times more Vitamin A, 1.3 times more Vitamin B1, 2.7 times more Vitamin B3, 1.7 times more Vitamin B5, 5.4 times more Vitamin B6, 8.5 times more Vitamin B9, more Vitamin C, 3 times more Vitamin E and 92.1 times more Vitamin K than Unsweetened Rice Milk.

Comparing minerals per 500 calories for Unsweetened Rice Milk vs Canned Carrots with Salt:

• Unsweetened Rice Milk has 2.5 times more Calcium, 1.2 times more Phosphorus and 2.9 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 5.3 times more Copper, 6 times more Iron, 1.4 times more Magnesium, 3 times more Manganese, 12.5 times more Potassium, 11.7 times more Sodium, 3.8 times more Zinc and 2 times more Water than Unsweetened Rice Milk.

Comparison of macro-nutrients per 500 calories:

• Unsweetened Rice Milk has 2.7 times more Fat and 2.1 times more Omega 6 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.6 times more Omega 3, 9.4 times more Fiber and 4.3 times more Protein than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk and Drained Canned Carrots with Salt have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Unsweetened Rice Milk as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.