Comparing Nutrients in 1 pound Cooked parboiled Long-grain White Rice VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled Long-grain White Rice	10%	3%	87%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Boiled Carrots	Recommended Dietary Allowance
Energy	19.2% 558kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	21.6% 15.6g	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	0.13% 0.091g	2.25% 1.63g	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	% 0.045g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 12.2g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	36% 13.6g	38g per day for Men 19-50 years
Protein	23.6% 13g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.5% 10.5mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.47mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.4% 0.71mg	53.4% 0.69mg	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	3.4% 13.6μg	16% 63.5μg	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	18% 16.3mg	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	0.3% 0.045mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled Long-grain White Rice	Boiled Carrots	Recommended Dietary Allowance
Calcium	8.6% 86mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	13.6% 1.1mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	30.6% 0.7mg	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	35.6% 249mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	7.47% 254mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	8.63% 319g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked parboiled Long-grain White Rice vs Boiled Carrots:

• Cooked parboiled Long-grain White Rice has 3.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.3 times more Vitamin B2, 4.7 times more Vitamin B9, more Vitamin C, 103 times more Vitamin E and more Vitamin K than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Cooked parboiled Long-grain White Rice as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked parboiled Long-grain White Rice vs Boiled Carrots:

• Cooked parboiled Long-grain White Rice has 4.1 times more Copper, 2.3 times more Manganese, 1.8 times more Phosphorus, 13.3 times more Selenium and 1.9 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Calcium, 1.4 times more Iron, 4.2 times more Potassium, 29 times more Sodium and 1.3 times more Water than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Boiled and Drained Carrots have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked parboiled Long-grain White Rice has 3.5 times more Energy, 17 times more Omega 3, 3.2 times more Carbohydrate and 3.8 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 31.4 times more Sugars and 3.3 times more Fiber than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.