Comparing Nutrients in 14 ounces Cooked Frozen Carrots VS Cooked Regular Long-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cooked Regular Long-grain White Rice enriched	9%	2%	89%

Macro Nutrients

	Cooked Frozen Carrots	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Energy	5.06% 147kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.6% 30.7g	86% 112g	130g per day for Men 19-50 years
Sugars	22.3% 16g	0.27% 0.2g	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	1.53% 1.1g	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	% 1.43g	NA	g per day for Men 19-50 years
Sucrose	% 13.7g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	373% 3358μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	36.6% 5.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	28.4% 0.37mg	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	11% 43.7μg	57.5% 230μg	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	10% 9.13mg	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	26.7% 4mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Calcium	14% 139mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	30.4% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.08% 163μg	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	26.3% 2.1mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	81.4% 1.87mg	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	17.6% 123mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	9.7% 358g	7.34% 272g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Cooked Regular Long-grain White Rice enriched per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Carrots versus 14 oz of Cooked Regular Long-grain White Rice enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Carrots vs Cooked Regular Long-grain White Rice enriched:

• 14 ounces of Cooked Frozen Carrots have more Vitamin A, 2.8 times more Vitamin B2, more Vitamin C, 25.3 times more Vitamin E and more Vitamin K than Cooked Regular Long-grain White Rice enriched.
• While 14 oz of Cooked Regular Long-grain White Rice enriched contain 5.4 times more Vitamin B1, 3.5 times more Vitamin B3, 2.2 times more Vitamin B5 and 5.3 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cooked Regular Long-grain White Rice enriched provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Carrots vs Cooked Regular Long-grain White Rice enriched:

• 14 ounces of Cooked Frozen Carrots have 3.5 times more Calcium, 5.5 times more Potassium, 59 times more Sodium and 1.3 times more Water than Cooked Regular Long-grain White Rice enriched.
• While 14 oz of Cooked Regular Long-grain White Rice enriched contain 2.3 times more Iron, 2.8 times more Manganese, 1.4 times more Phosphorus, 12.5 times more Selenium and 1.4 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cooked Regular Long-grain White Rice enriched contain similar levels of Copper and Magnesium per 14 ounces.
• 14 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 14 ounces of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Carrots have 3.4 times more Omega 3, 81.6 times more Sugars and 8.3 times more Fiber than Cooked Regular Long-grain White Rice enriched.
• While 14 oz of Cooked Regular Long-grain White Rice enriched contain 3.5 times more Energy, 3.6 times more Carbohydrate and 4.6 times more Protein than Boiled and Drained Frozen Carrots.
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 14 ounces of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Frozen Carrots as well as Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 6 in 14 ounces.