Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Dry parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Cooked Frozen Carrots	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	12.8% 370kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	9.2% 2.94g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	10.6% 0.17g	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	622% 809g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	4.55% 3.3g	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	0.28% 0.2g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	% 34.4g	% 2.1g	g per day for Men 19-50 years
Fiber	87% 33g	47.4% 18g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	940% 8460μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	503% 6.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	316% 50.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	134% 6.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	348% 4.5mg	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	643% 2570μg	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	25.6% 23mg	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	67.3% 10mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	35% 350mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	316% 2.84mg	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	416% 33.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	450% 10.4mg	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	219% 1530mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	51% 1740mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	93% 10mg	11mg per day for Men 19-50 years
Water	24.4% 903g	2.66% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Dry parboiled enriched Long-grain White Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of Dry parboiled enriched Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Dry parboiled enriched Long-grain White Rice:

• 1 kilogram of Cooked Frozen Carrots has more Vitamin A, more Vitamin C, 33.7 times more Vitamin E and 136 times more Vitamin K than Dry parboiled enriched Long-grain White Rice.
• While 1 kg of Dry parboiled enriched Long-grain White Rice contains 20.1 times more Vitamin B1, 1.4 times more Vitamin B2, 12.1 times more Vitamin B3, 3.9 times more Vitamin B5, 5.4 times more Vitamin B6 and 23.4 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 1 kilogram of Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Dry parboiled enriched Long-grain White Rice:

• 1 kilogram of Cooked Frozen Carrots has 29.5 times more Sodium and 9.2 times more Water than Dry parboiled enriched Long-grain White Rice.
• While 1 kg of Dry parboiled enriched Long-grain White Rice contains 2 times more Calcium, 3.5 times more Copper, 6.3 times more Iron, 2.5 times more Magnesium, 6.2 times more Manganese, 4.9 times more Phosphorus, 33.2 times more Selenium and 2.9 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Dry parboiled enriched Long-grain White Rice contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 2.6 times more Omega 3, 12.4 times more Sugars and 1.8 times more Fiber than Dry parboiled enriched Long-grain White Rice.
• While 1 kg of Dry parboiled enriched Long-grain White Rice contains 10.1 times more Energy, 10.5 times more Carbohydrate and 12.9 times more Protein than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 1 kilogram of Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 6 in one kilogram.