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

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Frozen Carrots	Recommended Dietary Allowance
Energy	57% 1656kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	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	279% 363g	27.6% 36g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	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	0.13% 0.091g	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	% 0.091g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 18.4g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	39.4% 15g	38g per day for Men 19-50 years
Protein	57.8% 32.3g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White Rice	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	218% 2.6mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.2% 0.74mg	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	262% 1048μg	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	3.33% 0.5mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Frozen Carrots	Recommended Dietary Allowance
Calcium	12.7% 127mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	37.3% 0.34mg	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	244% 19.5mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	215% 4.94mg	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	74.5% 522mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	125% 68.5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	11% 408g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Enriched Regular Long-grain White Rice has 13.1 times more Vitamin B1, 1.3 times more Vitamin B2, 9 times more Vitamin B3, 5.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 23.1 times more Vitamin B9 than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains more Vitamin A, more Vitamin C, 5.2 times more Vitamin E and 176 times more Vitamin K than Enriched Regular Long-grain White Rice.
• 1 pound of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Enriched Regular Long-grain White Rice as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Enriched Regular Long-grain White Rice has 3 times more Copper, 9.8 times more Iron, 2.1 times more Magnesium, 6.4 times more Manganese, 3.5 times more Phosphorus, 21.6 times more Selenium and 3.3 times more Zinc than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 1.3 times more Calcium, 2 times more Potassium, 13.6 times more Sodium and 7.7 times more Water than Enriched Regular Long-grain White Rice.
• 1 pound of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched Regular Long-grain White Rice has 10.1 times more Energy, 10.1 times more Carbohydrate and 9.1 times more Protein than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 39.7 times more Sugars and 2.5 times more Fiber than Enriched Regular Long-grain White Rice.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Enriched Regular Long-grain White Rice as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in one pound.