Comparing Nutrients in 1 kilogram Boiled Carrots VS Dry Rice Noodles

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Dry Rice Noodles	7%	1%	92%

Macro Nutrients

	Boiled Carrots	Dry Rice Noodles	Recommended Dietary Allowance
Energy	12% 350kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	617% 802g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	1.66% 1.2g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	42% 16g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	106% 59.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Dry Rice Noodles	Recommended Dietary Allowance
Vitamin A	947% 8520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	11.5% 0.15mg	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	35% 140μg	7.5% 30μg	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	40% 36mg	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	68.7% 10.3mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Dry Rice Noodles	Recommended Dietary Allowance
Calcium	30% 300mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	86.7% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	217% 5mg	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	43% 300mg	219% 1530mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	275% 151μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	121% 1820mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	24.4% 902g	3.2% 119g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Dry Rice Noodles:

• Boiled and Drained Carrots have more Vitamin A, 2.1 times more Vitamin B1, 2.6 times more Vitamin B2, 2.9 times more Vitamin B3, 4.5 times more Vitamin B5, 10.2 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin C, 9.4 times more Vitamin E and more Vitamin K than Dry Rice Noodles.
• Both Boiled and Drained Carrots as well as Dry Rice Noodles have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Dry Rice Noodles:

• Boiled and Drained Carrots have 1.7 times more Calcium, 7.8 times more Potassium and 7.6 times more Water than Dry Rice Noodles.
• While Dry Rice Noodles contain 4.6 times more Copper, 2.1 times more Iron, 3.2 times more Manganese, 5.1 times more Phosphorus, 21.6 times more Selenium, 3.1 times more Sodium and 3.7 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Dry Rice Noodles have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 28.8 times more Sugars and 1.9 times more Fiber than Dry Rice Noodles.
• While Dry Rice Noodles contain 10.4 times more Energy, 26 times more Omega 3, 9.8 times more Carbohydrate and 7.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Dry Rice Noodles have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.