Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Chinese restaurant steamed white Rice

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Chinese restaurant steamed white Rice	8%	2%	90%

Macro Nutrients

	Canned Carrots with Salt	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	NA	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	51.7% 67.2g	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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Chinese restaurant steamed 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	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	7.02% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	3.36% 0.044mg	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	2.5% 9.92μg	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	5.95% 5.36mg	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	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	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	10.6% 0.095mg	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	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	38.7% 0.89mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	1.17% 39.7mg	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	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	5% 184g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Chinese restaurant steamed white Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Chinese restaurant steamed 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 Chinese restaurant steamed white Rice:

• 7 ounces of Canned Carrots with Salt have 2 times more Vitamin B2, 5.1 times more Vitamin B6 and 1.8 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• Both Canned Carrots with Salt and Chinese restaurant steamed white Rice provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin B9
• Both Drained Canned Carrots with Salt as well as Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B1 in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Chinese restaurant steamed white Rice:

• 7 ounces of Canned Carrots with Salt have 5 times more Calcium, 2.2 times more Copper, 1.6 times more Iron, 9 times more Potassium, 48.4 times more Sodium and 1.5 times more Water than Chinese restaurant steamed white Rice.
• While 7 oz of Chinese restaurant steamed white Rice contain 1.4 times more Phosphorus and 2.6 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Chinese restaurant steamed white Rice contain similar levels of Manganese per seven ounces.
• 7 ounces of Chinese restaurant steamed white Rice lack sufficient amounts of Calcium and Potassium
• Both Drained Canned Carrots with Salt as well as Chinese restaurant steamed white Rice lack sufficient amounts of Magnesium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 1.7 times more Fiber than Chinese restaurant steamed white Rice.
• While 7 oz of Chinese restaurant steamed white Rice contain 6 times more Energy, 6.1 times more Carbohydrate and 5 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein