Comparing Nutrients in 1 kilogram Carrots VS Cooked Short-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Carrots	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	14% 410kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	221% 287g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	NA	38g per day for Men 19-50 years
Protein	16.6% 9.3g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	928% 8350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	148% 590μg	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	65.6% 59mg	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	44% 6.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	33% 330mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	80% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	155% 3.57mg	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	50% 350mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24% 883g	18.5% 685g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Cooked Short-grain White Rice enriched:

• Raw Carrots have more Vitamin A, 3.6 times more Vitamin B2, 2.3 times more Vitamin B6 and more Vitamin C than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 2.5 times more Vitamin B1, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 3.1 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Cooked Short-grain White Rice enriched:

• Raw Carrots have 33 times more Calcium, 1.5 times more Magnesium, 12.3 times more Potassium, more Sodium and 1.3 times more Water than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 1.6 times more Copper, 4.9 times more Iron, 2.5 times more Manganese, 75 times more Selenium and 1.7 times more Zinc than Raw Carrots.
• Both Raw Carrots and Cooked Short-grain White Rice enriched have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Short-grain White Rice enriched contains 3.2 times more Energy, 3 times more Carbohydrate and 2.5 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cooked Short-grain White Rice enriched have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.