Comparing Nutrients in 500 calories UNCLE BEN'S Dry Parboiled Brown Rice VS Canned Carrots with Salt

Weight per 500 calories

• UNCLE BEN'S Dry Parboiled Brown Rice: 135g
• Canned Carrots with Salt: 2000g

UNCLE BEN'S Dry Parboiled Brown Rice has 14.8 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 500 calories - UNCLE BEN'S Dry Parboiled Brown Rice or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	UNCLE BEN'S Dry Parboiled Brown Rice	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.83% 3.7g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	6.45% 1.1g	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	81.8% 106g	85.2% 111g	130g per day for Men 19-50 years
Sugars	0.93% 0.68g	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	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	% 0.68g	NA	g per day for Men 19-50 years
Fiber	12.4% 4.73g	79% 30g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	23% 13g	56g per day for Men 19-50 years

Vitamins

	UNCLE BEN'S Dry Parboiled Brown Rice	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.56% 0.12mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.72mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	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	4.73% 19μg	45% 180μg	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	60% 54mg	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	0.81% 0.12mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BEN'S Dry Parboiled Brown Rice	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	1.1% 11mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	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	19.6% 1.57mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	31.5% 132mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	175% 4.02mg	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	53% 372mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.1mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	50.2% 1859g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of UNCLE BEN'S Dry Parboiled Brown Rice vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain more Vitamin A, 4.8 times more Vitamin B2, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5, 4.1 times more Vitamin B6, 9.5 times more Vitamin B9, more Vitamin C, 121.7 times more Vitamin E and 161.2 times more Vitamin K than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Drained Canned Carrots with Salt have similar amounts of Vitamin B1 per 500 kcal.
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for UNCLE BEN'S Dry Parboiled Brown Rice vs Canned Carrots with Salt:

• UNCLE BEN'S Dry Parboiled Brown Rice has 4.3 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 46.3 times more Calcium, 4.7 times more Copper, 8.2 times more Iron, 2.2 times more Manganese, 1.3 times more Phosphorus, 12.1 times more Potassium, 596.9 times more Sodium, 2 times more Zinc and 140.1 times more Water than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Drained Canned Carrots with Salt have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Drained Canned Carrots with Salt contain 6.3 times more Omega 3, 1.4 times more Omega 6, 73.4 times more Sugars and 6.3 times more Fiber than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Drained Canned Carrots with Salt have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.