Comparing Nutrients in 7 ounces Cooked Glutinous White Rice VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Glutinous White Rice	9%	2%	89%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cooked Glutinous White Rice	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	6.64% 192kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	8.46% 11g	130g per day for Men 19-50 years
Sugars	0.14% 0.099g	6.8% 4.92g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	7.16% 4g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Cooked Glutinous White Rice	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	17% 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	0.5% 2μg	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	0% 0mg	5.95% 5.36mg	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	0.53% 0.079mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Glutinous White Rice	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	23% 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	3.47% 0.28mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	39% 0.89mg	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	2.27% 16mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	0.58% 20mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.1% 152g	5% 184g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Glutinous White Rice vs Canned Carrots with Salt:

• Cooked Glutinous White Rice have 1.6 times more Vitamin B5 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, 2.3 times more Vitamin B2, 1.9 times more Vitamin B3, 4.3 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin C, 18.5 times more Vitamin E and more Vitamin K than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Drained Canned Carrots with Salt have similar amounts of Vitamin B1 per 7 oz.
• Both Cooked Glutinous White Rice as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Glutinous White Rice vs Canned Carrots with Salt:

• Cooked Glutinous White Rice have 14 times more Selenium and 1.6 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 12.5 times more Calcium, 2.1 times more Copper, 4.6 times more Iron, 1.6 times more Magnesium, 1.7 times more Manganese, 3 times more Phosphorus, 17.9 times more Potassium and 48.4 times more Sodium than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Drained Canned Carrots with Salt have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Glutinous White Rice have 3.9 times more Energy, 3.8 times more Carbohydrate and 3.2 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 49.6 times more Sugars and 1.5 times more Fiber than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.