Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Cooked Medium-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.38% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	31% 40.5g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	NA	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	6.7% 2.55g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	97% 869μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	5.45% 0.071mg	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	20.6% 82.2μg	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	3.15% 2.83mg	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	6.9% 1.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	4.4% 44mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	6% 0.054mg	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	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	23.2% 0.53mg	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	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.63% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Cooked Medium-grain White Rice enriched:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, 1.7 times more Vitamin B2, 2.2 times more Vitamin B6 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 8.8 times more Vitamin B1, 4.4 times more Vitamin B3, 3 times more Vitamin B5 and 7.3 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Cooked Medium-grain White Rice enriched:

• Canned Carrots Solids and Liquids with Salt have 10.3 times more Calcium, 2.7 times more Copper, 6 times more Potassium, more Sodium and 1.4 times more Water than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 2.9 times more Iron, 1.4 times more Magnesium, 1.9 times more Phosphorus, 18.8 times more Selenium and 1.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Cooked Medium-grain White Rice enriched have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Carrots Solids and Liquids with Salt have 6 times more Fiber than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 5.7 times more Energy, 5.3 times more Carbohydrate and 4.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.