Comparing Nutrients in 14 ounces Cooked Glutinous White Rice VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Glutinous White Rice	9%	2%	89%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cooked Glutinous White Rice	Boiled Carrots	Recommended Dietary Allowance
Energy	13.3% 385kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	25% 32.6g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	31.3% 12g	38g per day for Men 19-50 years
Protein	14.3% 8g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Cooked Glutinous White Rice	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	46.7% 0.61mg	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	0.99% 3.97μg	14% 55.6μg	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	16% 14.3mg	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	1.06% 0.16mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Glutinous White Rice	Boiled Carrots	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	6.95% 0.56mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	45.2% 1.04mg	26.7% 0.62mg	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	4.54% 31.8mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	8.2% 304g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Glutinous White Rice vs Boiled Carrots:

• Boiled and Drained Carrots contain more Vitamin A, 3.3 times more Vitamin B1, 3.4 times more Vitamin B2, 2.2 times more Vitamin B3, 5.9 times more Vitamin B6, 14 times more Vitamin B9, more Vitamin C, 25.8 times more Vitamin E and more Vitamin K than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Boiled and Drained Carrots have similar amounts of Vitamin B5 per 14 oz.
• Both Cooked Glutinous White Rice as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Glutinous White Rice vs Boiled Carrots:

• Cooked Glutinous White Rice have 2.9 times more Copper, 1.7 times more Manganese, 8 times more Selenium and 2.1 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 15 times more Calcium, 2.4 times more Iron, 2 times more Magnesium, 3.8 times more Phosphorus, 23.5 times more Potassium and 11.6 times more Sodium than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Boiled and Drained Carrots have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Glutinous White Rice have 2.8 times more Energy, 2.6 times more Carbohydrate and 2.7 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 69 times more Sugars and 3 times more Fiber than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.