Comparing Nutrients in 1 kilogram Rice Flour VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Rice Flour	7%	4%	89%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Rice Flour	Boiled Carrots	Recommended Dietary Allowance
Energy	126% 3660kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	12% 3.86g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.13g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	616% 801g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	47.6% 34.5g	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	NA	4.97% 3.6g	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	NA	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	63% 24g	79% 30g	38g per day for Men 19-50 years
Protein	106% 59.5g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Rice Flour	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	164% 8.2mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	335% 4.36mg	118% 1.53mg	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	10% 40μg	35% 140μg	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	0% 0mg	40% 36mg	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	7.33% 1.1mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Flour	Boiled Carrots	Recommended Dietary Allowance
Calcium	10% 100mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	43.8% 3.5mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	522% 12mg	67.4% 1.55mg	2.3mg per day for Men 19-50 years
Molybdenum	1011% 455μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	140% 980mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.2% 119g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Rice Flour vs Boiled Carrots:

• Unenriched White Rice Flour has 2.1 times more Vitamin B1, 4 times more Vitamin B3, 3.5 times more Vitamin B5 and 2.8 times more Vitamin B6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 2.1 times more Vitamin B2, 3.5 times more Vitamin B9, more Vitamin C, 9.4 times more Vitamin E and more Vitamin K than Unenriched White Rice Flour.
• Both Unenriched White Rice Flour as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Rice Flour vs Boiled Carrots:

• Unenriched White Rice Flour has 7.6 times more Copper, 3.5 times more Magnesium, 7.7 times more Manganese, 3.3 times more Phosphorus, 21.6 times more Selenium and 4 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3 times more Calcium, 3.1 times more Potassium, more Sodium and 7.6 times more Water than Unenriched White Rice Flour.
• Both Unenriched White Rice Flour and Boiled and Drained Carrots have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unenriched White Rice Flour has 10.5 times more Energy, 7.9 times more Fat, 12.9 times more Saturated Fat, 67 times more Omega 3, 3.6 times more Omega 6, 9.7 times more Carbohydrate and 7.8 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 28.8 times more Sugars and 1.3 times more Fiber than Unenriched White Rice Flour.
• Both Unenriched White Rice Flour as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.