Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Chinese restaurant steamed white Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Chinese restaurant steamed white Rice	8%	2%	90%

Macro Nutrients

	Cooked Frozen Carrots	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	12.8% 370kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	NA	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	NA	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	261% 339g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	NA	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	23.7% 9g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Vitamin A	940% 8460μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	35.4% 5.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	17% 0.22mg	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	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25.6% 23mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	67.3% 10mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	35% 350mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	53.3% 0.48mg	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	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	195% 4.5mg	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	44.3% 310mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	24.4% 903g	17% 625g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Chinese restaurant steamed white Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Carrots versus 1 kg of Chinese restaurant steamed 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 Chinese restaurant steamed white Rice:

• 1 kilogram of Cooked Frozen Carrots has 1.9 times more Vitamin B1, 2.5 times more Vitamin B2, 3.8 times more Vitamin B6 and 2.2 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• While 1 kg of Chinese restaurant steamed white Rice contains 1.4 times more Vitamin B3 than Boiled and Drained Frozen Carrots.
• 1 kilogram of Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Chinese restaurant steamed white Rice:

• 1 kilogram of Cooked Frozen Carrots has 7 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 2.2 times more Magnesium, 9.6 times more Potassium, 11.8 times more Sodium and 1.4 times more Water than Chinese restaurant steamed white Rice.
• While 1 kg of Chinese restaurant steamed white Rice contains 2.7 times more Manganese and 1.9 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Chinese restaurant steamed white Rice contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Chinese restaurant steamed white Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 3.7 times more Fiber than Chinese restaurant steamed white Rice.
• While 1 kg of Chinese restaurant steamed white Rice contains 4.1 times more Energy, 4.4 times more Carbohydrate and 5.5 times more Protein than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein