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

Weight per 500 calories

• Cooked parboiled enriched Long-grain White Rice: 407g
• Boiled Carrots: 1429g

Cooked parboiled enriched Long-grain White Rice has 3.5 times more energy per 100g than Boiled Carrots. It has average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.5% 106g	90% 117g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	68% 49.3g	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	0.11% 0.081g	7.1% 5.14g	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	% 0.041g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 0.33g	% 38.6g	g per day for Men 19-50 years
Fiber	9.63% 3.66g	113% 43g	38g per day for Men 19-50 years
Protein	21% 12g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.94% 0.077mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.8% 0.63mg	168% 2.2mg	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	82.3% 329μg	50% 200μg	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	57% 51.4mg	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	0.27% 0.041mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Boiled Carrots	Recommended Dietary Allowance
Calcium	7.72% 77.2mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	31.6% 0.28mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	92% 7.36mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.6mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	96% 2.2mg	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	32% 224mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	68.7% 38μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.13mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	7.73% 286g	35% 1288g	3700g per day for Men 19-50 years

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

• Cooked parboiled enriched Long-grain White Rice has 1.6 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 8.1 times more Vitamin B2, 2.5 times more Vitamin B5, 3.4 times more Vitamin B6, more Vitamin C, 362 times more Vitamin E and more Vitamin K than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Cooked parboiled enriched Long-grain White Rice as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Cooked parboiled enriched Long-grain White Rice has 1.5 times more Iron and 3.8 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5.5 times more Calcium, 3.9 times more Magnesium, 1.5 times more Manganese, 1.9 times more Phosphorus, 14.7 times more Potassium, 101.9 times more Sodium, 1.9 times more Zinc and 4.5 times more Water than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Boiled and Drained Carrots have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots contain 4.1 times more Omega 6, 110.2 times more Sugars, 63.3 times more Fructose and 11.7 times more Fiber than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Cooked parboiled enriched Long-grain White Rice as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.