Comparing Nutrients in 500 calories Frozen Carrots VS Cooked Short-grain White Rice enriched

Weight per 500 calories

• Frozen Carrots: 1389g
• Cooked Short-grain White Rice enriched: 385g

Cooked Short-grain White Rice enriched has 3.6 times more energy per unit of mass than Frozen Carrots, Unprepared, which is average in comparison to other foods. Frozen Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Frozen Carrots or Cooked Short-grain White Rice enriched?

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Frozen Carrots	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	2.04% 0.65g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.4% 110g	85% 111g	130g per day for Men 19-50 years
Sugars	91% 66g	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	5.94% 4.3g	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	% 5.56g	NA	g per day for Men 19-50 years
Sucrose	% 56.3g	NA	g per day for Men 19-50 years
Fiber	121% 46g	NA	38g per day for Men 19-50 years
Protein	19.3% 11g	16.2% 9.08g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	1096% 9861μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.5% 0.51mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.44mg	36% 5.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	30.5% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	17.5% 0.23mg	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	34.7% 139μg	56.7% 227μg	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	38.6% 34.7mg	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	52.8% 7.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	50% 500mg	0.38% 3.85mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	30.8% 0.28mg	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	76.4% 6.1mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	7.33% 30.8mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	59.7% 1.37mg	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	65.5% 458mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	96% 3264mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	63% 944mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	41.7% 4.6mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	33.8% 1251g	7.12% 264g	3700g per day for Men 19-50 years

Frozen Carrots VS Cooked Short-grain White Rice Enriched Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Carrots or Cooked Short-grain White Rice enriched?

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

• 500 calories of Frozen Carrots have more Vitamin A, 8.4 times more Vitamin B2, 1.7 times more Vitamin B5, 5.8 times more Vitamin B6 and more Vitamin C than Cooked Short-grain White Rice enriched.
• While 500 kcal of Cooked Short-grain White Rice enriched contain 1.6 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Short-grain White Rice enriched provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Frozen Carrots, Unprepared as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Carrots vs Cooked Short-grain White Rice enriched:

• 500 calories of Frozen Carrots have 130 times more Calcium, 3.7 times more Copper, 5.4 times more Magnesium, 1.7 times more Manganese, 3.6 times more Phosphorus, 32.6 times more Potassium, more Sodium, 3 times more Zinc and 4.7 times more Water than Cooked Short-grain White Rice enriched.
• While 500 kcal of Cooked Short-grain White Rice enriched contain 3 times more Selenium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Short-grain White Rice enriched contain similar levels of Iron per 500 calories.
• 500 calories of Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Carrots have 6.8 times more Omega 3 and 21.8 times more Omega 6 than Cooked Short-grain White Rice enriched.
• Both Frozen Carrots and Cooked Short-grain White Rice enriched offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6