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

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cooked Regular Long-grain White Rice enriched	9%	2%	89%

Macro Nutrients

	Frozen Carrots	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Energy	4.93% 143kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	5.77% 0.98g	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	24% 31.4g	86% 112g	130g per day for Men 19-50 years
Sugars	26% 19g	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	1.7% 1.23g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 16g	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	5.53% 3.1g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	313% 2818μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	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	11.5% 1.84mg	36.6% 5.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	9.92% 39.7μg	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	11% 9.92mg	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	15% 2.26mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Calcium	14.3% 143mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	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	22% 1.75mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	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	18.7% 131mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	9.66% 357g	7.34% 272g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of 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 Frozen Carrots vs Cooked Regular Long-grain White Rice enriched:

• 14 ounces of Frozen Carrots have more Vitamin A, 2.8 times more Vitamin B2, more Vitamin C, 14.3 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 3.7 times more Vitamin B1, 3.2 times more Vitamin B3, 2.1 times more Vitamin B5 and 5.8 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both 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 Frozen Carrots, Unprepared 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 Frozen Carrots vs Cooked Regular Long-grain White Rice enriched:

• 14 ounces of Frozen Carrots have 3.6 times more Calcium, 6.7 times more Potassium, 68 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 2.7 times more Iron, 2.8 times more Manganese, 1.3 times more Phosphorus, 10.7 times more Selenium and 1.5 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Regular Long-grain White Rice enriched contain similar levels of Copper and Magnesium per 14 ounces.
• 14 ounces of 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 Frozen Carrots have 95.2 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 3.6 times more Energy, 3.6 times more Carbohydrate and 3.4 times more Protein than Frozen Carrots, Unprepared.
• 14 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein
• 14 ounces of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Fiber
• Both Frozen Carrots, Unprepared as well as Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.