Comparing Nutrients in 300 calories Prepared instant Long-grain White Rice, enriched VS Carrots

Weight per 300 calories

• Prepared instant Long-grain White Rice, enriched: 242g
• Carrots: 732g

Prepared instant Long-grain White Rice, enriched has 3 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Prepared instant Long-grain White Rice, enriched or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Carrots	8%	5%	87%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.25% 1.2g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.7g	54% 70g	130g per day for Men 19-50 years
Sugars	0% 0g	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 26.3g	g per day for Men 19-50 years
Fiber	3.82% 1.45g	54% 20.5g	38g per day for Men 19-50 years
Protein	9.4% 5.27g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.5% 0.019mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.3% 169μg	34.8% 139μg	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	48% 43mg	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	0.16% 0.024mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared instant Long-grain White Rice, enriched	Carrots	Recommended Dietary Allowance
Calcium	1.94% 19.4mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	9.95% 0.09mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	53.5% 4.3mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	2.9% 12mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	45.5% 1.05mg	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	12.8% 89.5mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	0.64% 21.8mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	10.8% 1.2mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	4.6% 170g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Prepared instant Long-grain White Rice, enriched vs Carrots:

• Prepared instant Long-grain White Rice, enriched has 1.2 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 2.7 times more Vitamin B1, 21.9 times more Vitamin B2, 1.7 times more Vitamin B3, 14.7 times more Vitamin B5, 8.3 times more Vitamin B6, more Vitamin C, 199.6 times more Vitamin E and more Vitamin K than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Prepared instant Long-grain White Rice, enriched vs Carrots:

• Prepared instant Long-grain White Rice, enriched has 2 times more Iron and 15.9 times more Selenium than Raw Carrots.
• While Raw Carrots contain 12.5 times more Calcium, 3.7 times more Copper, 7.3 times more Magnesium, 1.3 times more Manganese, 2.9 times more Phosphorus, 107.5 times more Potassium, 52.2 times more Sodium, 1.5 times more Zinc and 3.8 times more Water than Prepared instant Long-grain White Rice, enriched.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots contain 17.8 times more Omega 6, more Sugars, more Fructose, 14.1 times more Fiber and 1.3 times more Protein than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Raw Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Prepared instant Long-grain White Rice, enriched as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.