Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Unsweetened Rice Milk

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Unsweetened Rice Milk	2%	19%	79%

Macro Nutrients

	Cooked Frozen Carrots	Unsweetened Rice Milk	Recommended Dietary Allowance
Energy	12.8% 370kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	0% 0g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	18% 3.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	70.5% 92g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	73% 52.8g	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	3.86% 2.8g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 34.4g	NA	g per day for Men 19-50 years
Fiber	87% 33g	7.9% 3g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Unsweetened Rice Milk	Recommended Dietary Allowance
Vitamin A	940% 8460μg	70% 630μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	30% 0.39mg	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	27.5% 110μg	5% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	263% 6.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25.6% 23mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	70% 420IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	67.3% 10mg	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Unsweetened Rice Milk	Recommended Dietary Allowance
Calcium	35% 350mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	41% 0.37mg	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	66.3% 5.3mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	123% 2.82mg	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	44.3% 310mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	24.4% 903g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Unsweetened Rice Milk per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of Unsweetened Rice Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Unsweetened Rice Milk:

• 1 kilogram of Cooked Frozen Carrots has 13.4 times more Vitamin A, 2.2 times more Vitamin B6, 5.5 times more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and 68 times more Vitamin K than Unsweetened Rice Milk.
• While 1 kg of Unsweetened Rice Milk contains 3.8 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Unsweetened Rice Milk provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Cooked Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D
• 1 kilogram of Unsweetened Rice Milk have insufficient amounts of Vitamin B9, Vitamin C and Vitamin K

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Unsweetened Rice Milk:

• 1 kilogram of Cooked Frozen Carrots has 2.2 times more Copper, 2.7 times more Iron, 7.1 times more Potassium, 1.5 times more Sodium and 2.7 times more Zinc than Unsweetened Rice Milk.
• While 1 kg of Unsweetened Rice Milk contains 3.4 times more Calcium, 1.7 times more Manganese, 1.8 times more Phosphorus and 3.7 times more Selenium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Unsweetened Rice Milk contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 1 kilogram of Unsweetened Rice Milk lack sufficient amounts of Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 5.5 times more Omega 3 and 11 times more Fiber than Unsweetened Rice Milk.
• While 1 kg of Unsweetened Rice Milk contains 1.3 times more Sugars than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Unsweetened Rice Milk offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Unsweetened Rice Milk provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Frozen Carrots as well as Unsweetened Rice Milk provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.