Comparing Nutrients in 500 calories Carrots VS Unsweetened Rice Milk

Weight per 500 calories

• Carrots: 1220g
• Unsweetened Rice Milk: 1064g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Carrots or Unsweetened Rice Milk?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Unsweetened Rice Milk	2%	19%	79%

Macro Nutrients

	Carrots	Unsweetened Rice Milk	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	19% 3.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	75% 98g	130g per day for Men 19-50 years
Sugars	79.7% 58g	77.5% 56g	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	9.25% 6.7g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	90% 34g	8.4% 3.2g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Carrots	Unsweetened Rice Milk	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	74.5% 670μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	5.3% 21.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	279% 6.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80% 72mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	74.5% 447IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	53.7% 8.05mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Unsweetened Rice Milk	Recommended Dietary Allowance
Calcium	40.2% 402mg	126% 1255mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	43.7% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	130% 3mg	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% 427mg	85% 596mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	8.45% 287mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	42.6% 23.4μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	27.7% 415mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	29% 1077g	25.7% 950g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Unsweetened Rice Milk:

• Raw Carrots have 15.2 times more Vitamin A, 2.8 times more Vitamin B1, 2.9 times more Vitamin B3, 2.1 times more Vitamin B5, 4.1 times more Vitamin B6, 10.9 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and 75.7 times more Vitamin K than Unsweetened Rice Milk.
• While Unsweetened Rice Milk contains 2.1 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Carrots.

Comparing minerals per 500 calories for Carrots vs Unsweetened Rice Milk:

• Raw Carrots have 1.4 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 13.6 times more Potassium, 2 times more Sodium and 2.1 times more Zinc than Unsweetened Rice Milk.
• While Unsweetened Rice Milk contains 3.1 times more Calcium, 1.7 times more Manganese, 1.4 times more Phosphorus and 19.2 times more Selenium than Raw Carrots.
• Both Raw Carrots and Unsweetened Rice Milk have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 10.7 times more Fiber and 3.8 times more Protein than Unsweetened Rice Milk.
• While Unsweetened Rice Milk contains 3.5 times more Fat, 3.5 times more Omega 3 and 2.7 times more Omega 6 than Raw Carrots.
• Both Raw Carrots and Unsweetened Rice Milk have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Raw Carrots as well as Unsweetened Rice Milk have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.