Comparing Nutrients in 1 pound Cooked Regular Long-grain White Rice enriched VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice enriched	9%	2%	89%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cooked Regular Long-grain White Rice enriched	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	20.3% 590kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	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	98% 128g	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	NA	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	NA	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	4.77% 1.8g	39.4% 15g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular 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	61.6% 0.74mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.54% 0.059mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	65.8% 263μg	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% 0μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice enriched	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	34.8% 0.31mg	41.3% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	4.66% 186μg	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	68% 5.44mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	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	28% 195mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	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	8.4% 310g	11% 410g	3700g per day for Men 19-50 years

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

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

• 1 pound of Cooked Regular Long-grain White Rice enriched has 5.4 times more Vitamin B1, 3.5 times more Vitamin B3, 2.2 times more Vitamin B5 and 5.3 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Vitamin A, 2.8 times more Vitamin B2, more Vitamin C, 25.3 times more Vitamin E and more Vitamin K than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Cooked Frozen Carrots provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Regular 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 Cooked Regular Long-grain White Rice enriched vs Cooked Frozen Carrots:

• 1 pound of Cooked Regular Long-grain White Rice enriched has 2.3 times more Iron, 2.8 times more Manganese, 1.4 times more Phosphorus, 12.5 times more Selenium and 1.4 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 3.5 times more Calcium, 5.5 times more Potassium, 59 times more Sodium and 1.3 times more Water than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Cooked Frozen Carrots contain similar levels of Copper and Magnesium per one pound.
• 1 pound of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium and Potassium
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Regular Long-grain White Rice enriched has 3.5 times more Energy, 3.6 times more Carbohydrate and 4.6 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 3.4 times more Omega 3, 81.6 times more Sugars and 8.3 times more Fiber than Cooked Regular Long-grain White Rice enriched.
• 1 pound of Cooked Regular 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 Cooked Regular Long-grain White Rice enriched as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one pound.