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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cooked Short-grain White Rice	Carrots	Recommended Dietary Allowance
Vitamin A	NA	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	47.5% 190μg	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	65.6% 59mg	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	NA	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice	Carrots	Recommended Dietary Allowance
Calcium	1% 10mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	25% 2mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	62% 1.43mg	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	47% 330mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	18.5% 685g	24% 883g	3700g per day for Men 19-50 years

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

• Cooked Short-grain White Rice has 1.5 times more Vitamin B5 than Raw Carrots.
• While Raw Carrots contain 3.3 times more Vitamin B1, 3.6 times more Vitamin B2, 2.5 times more Vitamin B3, 2.3 times more Vitamin B6, 9.5 times more Vitamin B9 and more Vitamin C than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

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

Comparison of macro-nutrients per 1 kilogram:

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