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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Cooked Frozen Carrots	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	5.06% 147kcal	50% 1449kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	3.4% 0.58g	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	244% 317g	130g per day for Men 19-50 years
Sugars	22.3% 16g	0.66% 0.48g	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	0.11% 0.079g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	% 13.7g	% 0.32g	g per day for Men 19-50 years
Fiber	34.5% 13g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	50.5% 28.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Enriched Regular Long-grain White Rice	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	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	50% 0.65mg	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	229% 917μg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	14% 139mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	97% 0.87mg	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	26.3% 2.1mg	214% 17mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	188% 4.3mg	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	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	9.7% 358g	1.25% 46g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Cooked Frozen Carrots have more Vitamin A, more Vitamin C, 9.2 times more Vitamin E and 136 times more Vitamin K than Enriched Regular Long-grain White Rice.
• While 14 oz of Enriched Regular Long-grain White Rice contain 19.2 times more Vitamin B1, 1.3 times more Vitamin B2, 10.1 times more Vitamin B3, 5.8 times more Vitamin B5, 2 times more Vitamin B6 and 21 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 14 ounces of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Cooked Frozen Carrots have 1.3 times more Calcium, 1.7 times more Potassium, 11.8 times more Sodium and 7.8 times more Water than Enriched Regular Long-grain White Rice.
• While 14 oz of Enriched Regular Long-grain White Rice contain 2.7 times more Copper, 8.1 times more Iron, 2.3 times more Magnesium, 6.5 times more Manganese, 3.7 times more Phosphorus, 25.2 times more Selenium and 3.1 times more Zinc than Boiled and Drained Frozen Carrots.
• 14 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Carrots have 1.4 times more Omega 3, 34 times more Sugars and 2.5 times more Fiber than Enriched Regular Long-grain White Rice.
• While 14 oz of Enriched Regular Long-grain White Rice contain 9.9 times more Energy, 10.3 times more Carbohydrate and 12.3 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 Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 6 in 14 ounces.