Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Enriched Regular Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	25% 724kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.7% 0.29g	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	122% 159g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	0.33% 0.24g	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	% 0.04g	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Enriched Regular 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	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	7.48% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	25% 0.33mg	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	115% 458μg	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	1.46% 0.22mg	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	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	48.5% 0.44mg	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	107% 8.55mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	94% 2.16mg	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	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	5% 185g	0.62% 23g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have more Vitamin A, more Vitamin C, 6.6 times more Vitamin E and 98 times more Vitamin K than Enriched Regular Long-grain White Rice.
• While Enriched Regular Long-grain White Rice contains 30.3 times more Vitamin B1, 1.8 times more Vitamin B2, 10 times more Vitamin B3, 7.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 28.9 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Enriched Regular 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 Enriched Regular Long-grain White Rice:

• Canned Carrots Solids and Liquids with Salt have 1.5 times more Potassium, 48 times more Sodium and 8 times more Water than Enriched Regular Long-grain White Rice.
• While Enriched Regular Long-grain White Rice contains 2.1 times more Copper, 8.3 times more Iron, 2.8 times more Magnesium, 2.4 times more Manganese, 5.8 times more Phosphorus, 37.8 times more Selenium and 3.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Enriched Regular Long-grain White Rice have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Carrots Solids and Liquids with Salt have 20.5 times more Sugars and 1.4 times more Fiber than Enriched Regular Long-grain White Rice.
• While Enriched Regular Long-grain White Rice contains 15.9 times more Energy, 3.9 times more Omega 3, 14.9 times more Carbohydrate and 12.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Enriched Regular Long-grain White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.