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

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	59.4% 1724kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.26g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	287% 373g	27% 35g	130g per day for Men 19-50 years
Sugars	0.31% 0.23g	25.5% 18.5g	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	1.75% 1.27g	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	% 0.091g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 15.6g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	63.3% 35.5g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	350% 4.2mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 31.8mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	29.3% 0.38mg	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	312% 1247μg	12.5% 50μg	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	11.6% 10.4mg	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	1.2% 0.18mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	9.98% 100mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	89.2% 0.8mg	41.3% 0.37mg	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	357% 28.6mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	194% 4.47mg	33% 0.76mg	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	76.5% 535mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	307% 169μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	1.03% 38g	11% 410g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Dry instant Long-grain White Rice, enriched has 30.9 times more Vitamin B1, 16.8 times more Vitamin B3, 2.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 25 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Vitamin A, 1.3 times more Vitamin B2, more Vitamin C, 25.3 times more Vitamin E and 136 times more Vitamin K than Dry instant Long-grain White Rice, enriched.
• 1 pound of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Dry instant Long-grain White Rice, enriched as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Dry instant Long-grain White Rice, enriched has 2.2 times more Copper, 11.9 times more Iron, 1.3 times more Magnesium, 5.9 times more Manganese, 3.8 times more Phosphorus, 62 times more Selenium and 4.1 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.6 times more Calcium, 7.1 times more Potassium, 5.9 times more Sodium and 10.8 times more Water than Dry instant Long-grain White Rice, enriched.
• 1 pound of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Potassium
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry instant Long-grain White Rice, enriched has 10.3 times more Energy, 10.6 times more Carbohydrate and 13.5 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2.6 times more Omega 3, 81.6 times more Sugars and 1.7 times more Fiber than Dry instant Long-grain White Rice, enriched.
• 1 pound of Dry instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Dry instant Long-grain White Rice, enriched as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one pound.