Comparing Nutrients in 1 pound Frozen Carrots VS Dry instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Frozen Carrots	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	5.63% 163kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	287% 373g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	0.31% 0.23g	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	1.94% 1.4g	0.13% 0.091g	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	% 1.8g	% 0.091g	g per day for Men 19-50 years
Sucrose	% 18.4g	% 0.091g	g per day for Men 19-50 years
Fiber	39.4% 15g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	63.3% 35.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Vitamin A	358% 3221μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	350% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	199% 31.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	42.6% 0.55mg	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	11.3% 45.4μg	312% 1247μg	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	12.6% 11.3mg	0% 0mg	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	17.2% 2.6mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	16.3% 163mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	89.2% 0.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	25% 2mg	357% 28.6mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	194% 4.47mg	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	21.4% 150mg	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	307% 169μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	11% 408g	1.03% 38g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Dry instant Long-grain White Rice, enriched per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Carrots versus 1 lb of Dry instant Long-grain White Rice, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Carrots vs Dry instant Long-grain White Rice, enriched:

• 1 pound of Frozen Carrots has more Vitamin A, 1.3 times more Vitamin B2, more Vitamin C, 14.3 times more Vitamin E and 176 times more Vitamin K than Dry instant Long-grain White Rice, enriched.
• While 1 lb of Dry instant Long-grain White Rice, enriched contains 21 times more Vitamin B1, 15.1 times more Vitamin B3, 2.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 27.5 times more Vitamin B9 than Frozen Carrots, Unprepared.
• 1 pound of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Carrots, Unprepared as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Carrots vs Dry instant Long-grain White Rice, enriched:

• 1 pound of Frozen Carrots has 1.6 times more Calcium, 8.7 times more Potassium, 6.8 times more Sodium and 10.7 times more Water than Dry instant Long-grain White Rice, enriched.
• While 1 lb of Dry instant Long-grain White Rice, enriched contains 2.4 times more Copper, 14.3 times more Iron, 5.8 times more Manganese, 3.6 times more Phosphorus, 53.1 times more Selenium and 4.3 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Dry instant Long-grain White Rice, enriched contain similar levels of Magnesium per one pound.
• 1 pound of Frozen Carrots lack sufficient amounts of Selenium
• 1 pound of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Carrots has 95.2 times more Sugars and 1.7 times more Fiber than Dry instant Long-grain White Rice, enriched.
• While 1 lb of Dry instant Long-grain White Rice, enriched contains 10.6 times more Energy, 10.4 times more Carbohydrate and 10 times more Protein than Frozen Carrots, Unprepared.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Frozen Carrots, Unprepared as well as Dry instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Omega 6 in one pound.