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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.82% 0.58g	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	3.56% 0.61g	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	123% 161g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	0.9% 0.65g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.42g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Dry 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	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	62.6% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	26.7% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	69% 0.9mg	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	128% 510μg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	62.6% 0.56mg	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	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	89.3% 2.05mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	72% 39.5μg	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	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	5% 185g	0.53% 19.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Dry parboiled enriched Long-grain White Rice:

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, more Vitamin C, 24.3 times more Vitamin E and 98 times more Vitamin K than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 31.7 times more Vitamin B1, 1.9 times more Vitamin B2, 12 times more Vitamin B3, 4.8 times more Vitamin B5, 4 times more Vitamin B6 and 32.1 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Dry parboiled enriched Long-grain White Rice:

• Canned Carrots Solids and Liquids with Salt have 120 times more Sodium and 9.4 times more Water than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 2.3 times more Calcium, 2.8 times more Copper, 6.4 times more Iron, 3 times more Magnesium, 2.3 times more Manganese, 7.7 times more Phosphorus, 49.8 times more Selenium and 3.5 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Dry parboiled enriched Long-grain White Rice have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Carrots Solids and Liquids with Salt have 7.5 times more Sugars than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 16.3 times more Energy, 7.4 times more Fat, 2.1 times more Omega 3, 5.4 times more Omega 6, 15.1 times more Carbohydrate and 12.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Dry parboiled enriched Long-grain White Rice have similar amounts of Fiber per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.