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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked parboiled enriched Long-grain White 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	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.86% 0.15g	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	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	0.3% 0.22g	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	0.055% 0.04g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	10.3% 5.77g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked parboiled enriched Long-grain White 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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	24% 0.31mg	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	40% 161μg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	15.4% 0.14mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	30.5% 0.7mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	3.27% 111mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	5% 185g	3.77% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cooked parboiled enriched Long-grain White 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 parboiled enriched Long-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 Liquids and Salt vs Cooked parboiled enriched Long-grain White Rice:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 1.4 times more Vitamin B2, more Vitamin C, 73 times more Vitamin E and more Vitamin K than Cooked parboiled enriched Long-grain White Rice.
• While 7 oz of Cooked parboiled enriched Long-grain White Rice contain 11.2 times more Vitamin B1, 5.5 times more Vitamin B3, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 10.1 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked parboiled enriched Long-grain White 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 parboiled enriched Long-grain White Rice:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.6 times more Calcium, 1.5 times more Copper, 1.3 times more Manganese, 3.1 times more Potassium, 120 times more Sodium and 1.3 times more Water than Cooked parboiled enriched Long-grain White Rice.
• While 7 oz of Cooked parboiled enriched Long-grain White Rice contain 3.5 times more Iron, 2.8 times more Phosphorus, 23.3 times more Selenium and 1.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked parboiled enriched Long-grain White Rice contain similar levels of Magnesium per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 7 ounces of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 22.4 times more Sugars and 2 times more Fiber than Cooked parboiled enriched Long-grain White Rice.
• While 7 oz of Cooked parboiled enriched Long-grain White Rice contain 5.3 times more Energy, 4.9 times more Carbohydrate and 5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Cooked parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.