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

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled Long-grain White Rice	10%	3%	87%
Carrots	8%	5%	87%

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Carrots	Recommended Dietary Allowance
Energy	19.2% 558kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	29.7% 21.5g	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	0.13% 0.091g	3.44% 2.5g	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	% 0.045g	% 2.68g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 16.3g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	23.6% 13g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Carrots	Recommended Dietary Allowance
Vitamin A	NA	421% 3787μg	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	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.5% 10.5mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.47mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.4% 0.71mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.4% 13.6μg	21.5% 86μg	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	29.7% 26.8mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled Long-grain White Rice	Carrots	Recommended Dietary Allowance
Calcium	8.6% 86mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	28.2% 0.65mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	7.47% 254mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	8.63% 319g	11% 400g	3700g per day for Men 19-50 years

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

• Cooked parboiled Long-grain White Rice has 2.3 times more Vitamin B3 than Raw Carrots.
• While Raw Carrots contain 3.1 times more Vitamin B2, 6.3 times more Vitamin B9, more Vitamin C, 66 times more Vitamin E and more Vitamin K than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Raw Carrots have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Cooked parboiled Long-grain White Rice as well as Raw 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 Carrots:

• Cooked parboiled Long-grain White Rice has 1.6 times more Copper, 2.5 times more Manganese, 1.6 times more Phosphorus, 93 times more Selenium and 1.5 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.7 times more Calcium, 1.3 times more Magnesium, 5.7 times more Potassium, 34.5 times more Sodium and 1.3 times more Water than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Raw Carrots have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked parboiled Long-grain White Rice has 3 times more Energy, 8.5 times more Omega 3, 2.7 times more Carbohydrate and 3.1 times more Protein than Raw Carrots.
• While Raw Carrots contain 43.1 times more Sugars and 3.1 times more Fiber than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.