Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Rice Flour	7%	4%	89%

Macro Nutrients

	Canned Carrots with Salt	Rice Flour	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	2.08% 2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	5.94% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	87.4% 114g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	0.23% 0.17g	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	5.6% 2.13g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	15% 8.43g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Rice Flour	Recommended Dietary Allowance
Vitamin A	88% 791μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	47.5% 0.62mg	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	3.2% 12.8μg	1.4% 5.67μg	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	4.25% 3.83mg	0% 0mg	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	7% 1.05mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Rice Flour	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	20.5% 0.18mg	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	11.3% 0.91mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	74% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.86% 34mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	3.17% 108mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Rice Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Rice Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Rice Flour:

• 5 ounces of Canned Carrots with Salt have more Vitamin A, 1.4 times more Vitamin B2, 2.3 times more Vitamin B9, more Vitamin C, 6.7 times more Vitamin E and more Vitamin K than Rice Flour.
• While 5 oz of Unenriched White Rice Flour contain 7.7 times more Vitamin B1, 4.7 times more Vitamin B3, 6.1 times more Vitamin B5 and 3.9 times more Vitamin B6 than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Rice Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Unenriched White Rice Flour have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Rice Flour:

• 5 ounces of Canned Carrots with Salt have 2.5 times more Calcium, 1.8 times more Iron, 2.4 times more Potassium, more Sodium and 7.8 times more Water than Rice Flour.
• While 5 oz of Unenriched White Rice Flour contain 4.4 times more Magnesium, 2.7 times more Manganese, 4.1 times more Phosphorus, 37.8 times more Selenium and 3.1 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Rice Flour contain similar levels of Copper per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 5 ounces of Rice Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Salt have 20.7 times more Sugars than Rice Flour.
• While 5 oz of Unenriched White Rice Flour contain 14.6 times more Energy, 6.1 times more Omega 3, 14.5 times more Carbohydrate, 1.6 times more Fiber and 9.3 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Unenriched White Rice Flour provide inadequate amounts of Omega 6 in five ounces.