Comparing Nutrients in 500 calories Boiled Carrots VS Cooked Medium-grain White Rice enriched

Weight per 500 calories

• Boiled Carrots: 1429g
• Cooked Medium-grain White Rice enriched: 385g

Cooked Medium-grain White Rice enriched has 3.7 times more energy per unit of mass than Boiled and Drained Carrots, which is average in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or Cooked Medium-grain White Rice enriched?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Boiled Carrots	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	84.6% 110g	130g per day for Men 19-50 years
Sugars	68% 49.3g	NA	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	7.1% 5.14g	NA	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 38.6g	NA	g per day for Men 19-50 years
Fiber	113% 43g	3.04% 1.15g	38g per day for Men 19-50 years
Protein	19.4% 11g	16.3% 9.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	53.5% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	31.6% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	14.8% 0.19mg	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	50% 200μg	55.8% 223μg	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	57% 51.4mg	0% 0mg	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	98% 14.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	43% 429mg	1.15% 11.5mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	16.2% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	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	60.7% 4.86mg	71.6% 5.73mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	63% 1.45mg	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	61.2% 429mg	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	35% 1288g	7.13% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Cooked Medium-grain White Rice enriched:

• Boiled and Drained Carrots have more Vitamin A, 1.5 times more Vitamin B1, 10.2 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 11.4 times more Vitamin B6 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• Both Boiled and Drained Carrots and Cooked Medium-grain White Rice enriched have similar amounts of Vitamin B9 per 500 kcal.
• Both Boiled and Drained Carrots as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Cooked Medium-grain White Rice enriched:

• Boiled and Drained Carrots have 37.1 times more Calcium, 1.7 times more Copper, 2.9 times more Magnesium, 1.5 times more Manganese, 3 times more Phosphorus, 30.1 times more Potassium, more Sodium, 1.8 times more Zinc and 4.9 times more Water than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 2.9 times more Selenium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Cooked Medium-grain White Rice enriched have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 7 times more Omega 6 and 37.1 times more Fiber than Cooked Medium-grain White Rice enriched.
• Both Boiled and Drained Carrots and Cooked Medium-grain White Rice enriched have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled and Drained Carrots as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.