Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Raw Short-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Raw Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Canned Carrots with Salt	Raw Short-grain White Rice	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	1.33% 0.23g	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	121% 157g	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	NA	38g per day for Men 19-50 years
Protein	2.27% 1.27g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Raw Short-grain White Rice	Recommended Dietary Allowance
Vitamin A	123% 1107μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	51% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	26% 0.34mg	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	2.98% 12μg	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	Raw Short-grain White Rice	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	46.3% 0.42mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	89.5% 2.06mg	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	27% 189mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	32% 480mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	5% 184g	0.71% 26.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Raw Short-grain White Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Raw Short-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Raw Short-grain White Rice:

• 7 ounces of Canned Carrots with Salt have 1.5 times more Vitamin B9 and more Vitamin C than Raw Short-grain White Rice.
• While 7 oz of Raw Short-grain White Rice contain 3.9 times more Vitamin B1, 1.6 times more Vitamin B2, 2.9 times more Vitamin B3, 9.6 times more Vitamin B5 and 1.5 times more Vitamin B6 than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Raw Short-grain White Rice have insufficient amounts of Vitamin B9 and Vitamin C
• Both Drained Canned Carrots with Salt as well as Raw Short-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Raw Short-grain White Rice:

• 7 ounces of Canned Carrots with Salt have 8.3 times more Calcium, 2.4 times more Potassium, 242 times more Sodium and 7 times more Water than Raw Short-grain White Rice.
• While 7 oz of Raw Short-grain White Rice contain 2 times more Copper, 1.3 times more Iron, 2.9 times more Magnesium, 2.3 times more Manganese, 4 times more Phosphorus and 4.2 times more Zinc than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 7 ounces of Raw Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Short-grain White Rice contain 14.3 times more Energy, 14.3 times more Carbohydrate and 10.2 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Raw Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.