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

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Chinese restaurant steamed white Rice	8%	2%	90%

Macro Nutrients

	Carrots	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	14% 410kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	NA	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	261% 339g	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	23.7% 9g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Carrots	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Vitamin A	928% 8350μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	35.4% 5.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	17% 0.22mg	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	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	65.6% 59mg	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	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	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	33% 330mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	53.3% 0.48mg	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	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	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	50% 350mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	46% 690mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	24% 883g	17% 625g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Chinese restaurant steamed white Rice:

• Raw Carrots have 4.1 times more Vitamin B1, 3.9 times more Vitamin B2, 1.7 times more Vitamin B3, 6.3 times more Vitamin B6 and 3.8 times more Vitamin B9 than Chinese restaurant steamed white Rice.

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

• Raw Carrots have 6.6 times more Calcium, 2.4 times more Magnesium, 16 times more Potassium, 13.8 times more Sodium and 1.4 times more Water than Chinese restaurant steamed white Rice.
• While Chinese restaurant steamed white Rice contains 1.3 times more Iron, 3.1 times more Manganese and 2.8 times more Zinc than Raw Carrots.
• Both Raw Carrots and Chinese restaurant steamed white Rice have similar amounts of Copper and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 3.1 times more Fiber than Chinese restaurant steamed white Rice.
• While Chinese restaurant steamed white Rice contains 3.7 times more Energy, 3.5 times more Carbohydrate and 3.4 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Chinese restaurant steamed white Rice have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.