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

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice enriched	9%	2%	89%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cooked Regular Long-grain White Rice enriched	Frozen Carrots	Recommended Dietary Allowance
Energy	20.3% 590kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	27.6% 36g	130g per day for Men 19-50 years
Sugars	0.31% 0.23g	29.8% 21.6g	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	NA	1.94% 1.4g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	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	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice enriched	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.6% 0.74mg	16.6% 0.2mg	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	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	33% 0.43mg	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	11.3% 45.4μg	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	12.6% 11.3mg	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	1.2% 0.18mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice enriched	Frozen Carrots	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	34.8% 0.31mg	37.3% 0.34mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	33.7% 0.78mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	8.4% 310g	11% 408g	3700g per day for Men 19-50 years

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

• Cooked Regular Long-grain White Rice enriched has 3.7 times more Vitamin B1, 3.2 times more Vitamin B3, 2.1 times more Vitamin B5 and 5.8 times more Vitamin B9 than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain more Vitamin A, 2.8 times more Vitamin B2, more Vitamin C, 14.3 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 Frozen Carrots, Unprepared have similar amounts of Vitamin B6 per 1 lb.
• Both Cooked Regular Long-grain White Rice enriched as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Cooked Regular Long-grain White Rice enriched has 2.7 times more Iron, 2.8 times more Manganese, 1.3 times more Phosphorus, 10.7 times more Selenium and 1.5 times more Zinc than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 3.6 times more Calcium, 6.7 times more Potassium, 68 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 Frozen Carrots, Unprepared have similar amounts of Copper and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Regular Long-grain White Rice enriched has 3.6 times more Energy, 3.6 times more Carbohydrate and 3.4 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 1.3 times more Omega 3, 4 times more Omega 6, 95.2 times more Sugars and 8.3 times more Fiber than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched as well as Frozen Carrots, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.