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

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled enriched Long-grain White Rice	8%	3%	89%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Dry parboiled enriched Long-grain White Rice	Boiled Carrots	Recommended Dietary Allowance
Energy	129% 3740kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.94g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	18% 3.05g	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	622% 809g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	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	0.28% 0.2g	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	% 1.1g	% 4g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 27g	g per day for Men 19-50 years
Fiber	47.4% 18g	79% 30g	38g per day for Men 19-50 years
Protein	134% 75g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled enriched Long-grain White Rice	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	503% 6.03mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	316% 50.5mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	134% 6.7mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	348% 4.5mg	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	643% 2570μg	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	2% 0.3mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled enriched Long-grain White Rice	Boiled Carrots	Recommended Dietary Allowance
Calcium	71% 710mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	316% 2.84mg	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	416% 33.3mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	450% 10.4mg	67.4% 1.55mg	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	219% 1530mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	51% 1740mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	362% 199μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	93% 10mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.66% 99g	24.4% 902g	3700g per day for Men 19-50 years

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

• Dry parboiled enriched Long-grain White Rice has 9.1 times more Vitamin B1, 7.8 times more Vitamin B3, 2.9 times more Vitamin B5, 3 times more Vitamin B6 and 18.4 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, more Vitamin C, 34.3 times more Vitamin E and 137 times more Vitamin K than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Boiled and Drained Carrots have similar amounts of Vitamin B2 per 1 kg.
• Both Dry parboiled enriched Long-grain White Rice 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 Dry parboiled enriched Long-grain White Rice vs Boiled Carrots:

• Dry parboiled enriched Long-grain White Rice has 2.4 times more Calcium, 16.7 times more Copper, 9.8 times more Iron, 2.7 times more Magnesium, 6.7 times more Manganese, 5.1 times more Phosphorus, 28.4 times more Selenium and 5.1 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Potassium, 29 times more Sodium and 9.1 times more Water than Dry parboiled enriched Long-grain White Rice.

Comparison of macro-nutrients per 1 kilogram:

• Dry parboiled enriched Long-grain White Rice has 10.7 times more Energy, 5.7 times more Fat, 17 times more Omega 3, 3.5 times more Omega 6, 9.8 times more Carbohydrate and 9.9 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 10.5 times more Sugars and 1.7 times more Fiber than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.