Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS UNCLE BENS Cooked Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Canned Carrots with Liquids and Salt	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	2.16% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	34% 44.4g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	0.29% 0.21g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	7.82% 4.38g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	97% 869μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	12% 0.16mg	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	2.83% 11.3μg	1.4% 5.67μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.15% 2.83mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.9% 1.03mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	4.4% 44mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	20.3% 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	9.2% 0.74mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	70.3% 1.6mg	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	4.05% 28.3mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	2.54% 86.5mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs UNCLE BENS Cooked Parboiled Brown Rice:

• Canned Carrots Solids and Liquids with Salt have 2 times more Vitamin B9, more Vitamin E and 24.5 times more Vitamin K than UNCLE BENS Cooked Parboiled Brown Rice.
• While UNCLE BENS Cooked Parboiled Brown Rice contain 5.1 times more Vitamin B1, 2.6 times more Vitamin B2, 4.5 times more Vitamin B3 and 2 times more Vitamin B5 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and UNCLE BENS Cooked Parboiled Brown Rice have similar amounts of Vitamin B6 per 5 oz.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs UNCLE BENS Cooked Parboiled Brown Rice:

• Canned Carrots Solids and Liquids with Salt have 10.3 times more Calcium, 2.8 times more Potassium, 60 times more Sodium and 1.4 times more Water than UNCLE BENS Cooked Parboiled Brown Rice.
• While UNCLE BENS Cooked Parboiled Brown Rice contain 1.3 times more Copper, 4.3 times more Magnesium, 2.5 times more Manganese, 4.8 times more Phosphorus, 23.5 times more Selenium and 2.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and UNCLE BENS Cooked Parboiled Brown Rice have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Carrots Solids and Liquids with Salt have 16.4 times more Sugars than UNCLE BENS Cooked Parboiled Brown Rice.
• While UNCLE BENS Cooked Parboiled Brown Rice contain 6.4 times more Energy, 4.6 times more Omega 6, 5.8 times more Carbohydrate and 5.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and UNCLE BENS Cooked Parboiled Brown Rice have similar amounts of Fiber per 5 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Fat, Omega 3, Glucose and Sucrose in 5 oz.