Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Cooked Medium-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Canned Carrots with Salt	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	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	7.83% 2.98g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	22.8% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	7.63% 0.099mg	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	4.47% 18μg	28.8% 115μg	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	5.95% 5.36mg	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	9.8% 1.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	8.38% 0.075mg	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	16% 1.27mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	32.5% 0.75mg	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	6.8% 47.6mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	1.7% 57.5mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	5% 184g	3.68% 136g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Cooked Medium-grain White Rice enriched:

• Drained Canned Carrots with Salt have more Vitamin A, 1.9 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 9.3 times more Vitamin B1, 3.3 times more Vitamin B3, 3 times more Vitamin B5 and 6.4 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Cooked Medium-grain White Rice enriched:

• Drained Canned Carrots with Salt have 8.3 times more Calcium, 2.7 times more Copper, 6.2 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 2.3 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus, 18.8 times more Selenium and 1.6 times more Zinc than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Cooked Medium-grain White Rice enriched have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Drained Canned Carrots with Salt have 5 times more Fiber than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 5.2 times more Energy, 5.2 times more Carbohydrate and 3.7 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots 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 7 oz.