Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS UNCLE BENS Cooked Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Canned Carrots with Liquids and Salt	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.32% 0.42g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	3.02% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	48% 62g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	0.41% 0.3g	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	% 0.3g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	135% 1216μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	23.6% 3.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	16.8% 0.22mg	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	2% 7.94μg	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	4.4% 3.97mg	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	9.66% 1.45mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	UNCLE BENS Cooked Parboiled 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	28.4% 0.26mg	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	13% 1.05mg	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	98% 2.26mg	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	34% 18.7μg	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	14% 1.53mg	11mg per day for Men 19-50 years
Water	5% 185g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs UNCLE BENS Cooked Parboiled Brown Rice:

• Canned Carrots Solids and Liquids with Salt have 2 times more Vitamin B9, more Vitamin E and 24.5 times more Vitamin K than UNCLE BENS Cooked Parboiled Brown Rice.
• While UNCLE BENS Cooked Parboiled Brown Rice contain 5.1 times more Vitamin B1, 2.6 times more Vitamin B2, 4.5 times more Vitamin B3 and 2 times more Vitamin B5 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and UNCLE BENS Cooked Parboiled Brown Rice have similar amounts of Vitamin B6 per 7 oz.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs UNCLE BENS Cooked Parboiled Brown Rice:

• Canned Carrots Solids and Liquids with Salt have 10.3 times more Calcium, 2.8 times more Potassium, 60 times more Sodium and 1.4 times more Water than UNCLE BENS Cooked Parboiled Brown Rice.
• While UNCLE BENS Cooked Parboiled Brown Rice contain 1.3 times more Copper, 4.3 times more Magnesium, 2.5 times more Manganese, 4.8 times more Phosphorus, 23.5 times more Selenium and 2.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and UNCLE BENS Cooked Parboiled Brown Rice have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Carrots Solids and Liquids with Salt have 16.4 times more Sugars than UNCLE BENS Cooked Parboiled Brown Rice.
• While UNCLE BENS Cooked Parboiled Brown Rice contain 6.4 times more Energy, 4.6 times more Omega 6, 5.8 times more Carbohydrate and 5.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and UNCLE BENS Cooked Parboiled Brown Rice have similar amounts of Fiber per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Fat, Omega 3, Glucose and Sucrose in 7 oz.