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

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	19.4% 562kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	93% 121g	27% 35g	130g per day for Men 19-50 years
Sugars	0% 0g	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% 0g	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	% 0g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 0g	% 15.6g	g per day for Men 19-50 years
Fiber	7.16% 2.72g	39.4% 15g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Prepared 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	28.3% 0.34mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.8% 0.036mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.88mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	79.4% 318μg	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	0.3% 0.045mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared instant Long-grain White Rice, enriched	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	100% 8.03mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	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	24% 168mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	39.6% 21.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.62% 319g	11% 410g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Prepared 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 Prepared instant Long-grain White Rice, enriched vs Cooked Frozen Carrots:

• 1 pound of Prepared instant Long-grain White Rice, enriched has 2.5 times more Vitamin B1, 4.2 times more Vitamin B3 and 6.4 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Vitamin A, 4.6 times more Vitamin B2, 3.1 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C, 101 times more Vitamin E and more Vitamin K than Prepared instant Long-grain White Rice, enriched.
• 1 pound of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Prepared 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 Prepared instant Long-grain White Rice, enriched vs Cooked Frozen Carrots:

• 1 pound of Prepared instant Long-grain White Rice, enriched has 3.3 times more Iron, 2.1 times more Manganese, 8 times more Selenium and 1.4 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 4.4 times more Calcium, 2.2 times more Copper, 2.2 times more Magnesium, 21.3 times more Potassium, 14.8 times more Sodium and 1.3 times more Water than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Cooked Frozen Carrots contain similar levels of Phosphorus per one pound.
• 1 pound of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Prepared instant Long-grain White Rice, enriched has 3.4 times more Energy, 3.5 times more Carbohydrate and 3.8 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Omega 3, more Sugars and 5.5 times more Fiber than Prepared instant Long-grain White Rice, enriched.
• 1 pound of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Fiber
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Prepared instant Long-grain White Rice, enriched as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one pound.