Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Cooked Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	4.14% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	39% 50.8g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	0.66% 0.48g	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	% 0.48g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	29.4% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	31.8% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	18.8% 0.24mg	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	3.97% 16μg	4.47% 18μg	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	4.4% 3.97mg	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	9.66% 1.45mg	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	23.4% 0.21mg	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	13% 1.03mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	84% 1.93mg	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	5.67% 39.7mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	5% 171mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	5% 185g	3.77% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cooked Long-grain Brown Rice per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Cooked Long-grain Brown Rice:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, more Vitamin C, 4.3 times more Vitamin E and 49 times more Vitamin K than Cooked Long-grain Brown Rice.
• While 7 oz of Cooked Long-grain Brown Rice contain 9.4 times more Vitamin B1, 2.6 times more Vitamin B2, 6.1 times more Vitamin B3 and 2.7 times more Vitamin B5 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Long-grain Brown Rice provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Cooked Long-grain Brown Rice:

• 7 ounces of Canned Carrots with Liquids and Salt have 10.3 times more Calcium, 2 times more Potassium, 60 times more Sodium and 1.3 times more Water than Cooked Long-grain Brown Rice.
• While 7 oz of Cooked Long-grain Brown Rice contain 4.3 times more Magnesium, 2.2 times more Manganese, 5.2 times more Phosphorus, 14.5 times more Selenium and 2.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Long-grain Brown Rice contain similar levels of Copper and Iron per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 7 ounces of Cooked Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 10.3 times more Sugars than Cooked Long-grain Brown Rice.
• While 7 oz of Cooked Long-grain Brown Rice contain 5.3 times more Energy, 6.3 times more Omega 6, 4.8 times more Carbohydrate and 4.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Long-grain Brown Rice offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3 in seven ounces.