Comparing Nutrients in 1 kilogram Enriched Medium-grain White Rice VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Enriched Medium-grain White Rice	Boiled Carrots	Recommended Dietary Allowance
Energy	124% 3600kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	5.98% 5.8g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	7.53% 1.28g	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	610% 793g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	NA	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	37% 14g	79% 30g	38g per day for Men 19-50 years
Protein	118% 66g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-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	482% 5.8mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 51mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	268% 13.4mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	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	578% 2310μg	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	NA	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Boiled Carrots	Recommended Dietary Allowance
Calcium	9% 90mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	545% 43.6mg	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	478% 11mg	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	154% 1080mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	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	0.67% 10mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.5% 129g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Enriched Medium-grain White Rice vs Boiled Carrots:

• Enriched Medium-grain White Rice has 8.8 times more Vitamin B1, 7.9 times more Vitamin B3, 5.8 times more Vitamin B5 and 16.5 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, more Vitamin C and 9.4 times more Vitamin E than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Boiled and Drained Carrots have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Enriched Medium-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 Enriched Medium-grain White Rice vs Boiled Carrots:

• Enriched Medium-grain White Rice has 6.5 times more Copper, 12.8 times more Iron, 3.5 times more Magnesium, 7.1 times more Manganese, 3.6 times more Phosphorus, 21.6 times more Selenium and 5.8 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.3 times more Calcium, 2.7 times more Potassium, 58 times more Sodium and 7 times more Water than Enriched Medium-grain White Rice.

Comparison of macro-nutrients per 1 kilogram:

• Enriched Medium-grain White Rice has 10.3 times more Energy, 27 times more Omega 3, 9.7 times more Carbohydrate and 8.7 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.1 times more Fiber than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.