Comparing Nutrients in 14 ounces Carrots VS Cooked Regular Long-grain White Rice with Salt

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cooked Regular Long-grain White Rice with Salt	9%	2%	89%

Macro Nutrients

	Carrots	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Energy	5.6% 163kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	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	29.2% 38g	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	3% 2.2g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 14.2g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Vitamin A	368% 3314μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	2.98% 12μg	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	26% 23.4mg	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	17.5% 2.6mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	13% 131mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	30.4% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	9.92% 0.79mg	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	24.7% 0.57mg	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	20% 139mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	101% 1516mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	9.47% 350g	7.34% 272g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Cooked Regular Long-grain White Rice with Salt per 14 oz

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

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

• 14 ounces of Carrots have more Vitamin A, 3.3 times more Vitamin B1, 4.5 times more Vitamin B2, 2.5 times more Vitamin B3, 1.5 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin C, 16.5 times more Vitamin E and more Vitamin K than Cooked Regular Long-grain White Rice with Salt.
• While 14 oz of Cooked Regular Long-grain White Rice with Salt contain 1.4 times more Vitamin B5 than Raw Carrots.
• 14 ounces of Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Carrots as well as Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Carrots have 3.3 times more Calcium, 1.5 times more Iron, 9.1 times more Potassium and 1.3 times more Water than Cooked Regular Long-grain White Rice with Salt.
• While 14 oz of Cooked Regular Long-grain White Rice with Salt contain 1.5 times more Copper, 3.3 times more Manganese, 75 times more Selenium, 5.5 times more Sodium and 2 times more Zinc than Raw Carrots.
• Both Carrots and Cooked Regular Long-grain White Rice with Salt contain similar levels of Magnesium and Phosphorus per 14 ounces.
• 14 ounces of Carrots lack sufficient amounts of Selenium
• 14 ounces of Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Carrots have 94.8 times more Sugars and 7 times more Fiber than Cooked Regular Long-grain White Rice with Salt.
• While 14 oz of Cooked Regular Long-grain White Rice with Salt contain 3.2 times more Energy, 2.9 times more Carbohydrate and 2.9 times more Protein than Raw Carrots.
• 14 ounces of Carrots provide inadequate amounts of Energy and Protein
• 14 ounces of Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Fiber
• Both Raw Carrots as well as Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.