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

Weight per 500 calories

• Cooked parboiled enriched Long-grain White Rice: 407g
• Frozen Carrots: 1389g

Cooked parboiled enriched Long-grain White Rice has 3.4 times more energy per 100g than Frozen Carrots. It has average energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	20% 3.43g	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	84.4% 110g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	91% 66g	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	5.94% 4.3g	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	% 5.56g	g per day for Men 19-50 years
Sucrose	% 0.33g	% 56.3g	g per day for Men 19-50 years
Fiber	9.63% 3.66g	121% 46g	38g per day for Men 19-50 years
Protein	21% 12g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.94% 0.077mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.8% 0.63mg	101% 1.3mg	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	34.7% 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	38.6% 34.7mg	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	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Frozen Carrots	Recommended Dietary Allowance
Calcium	7.72% 77.2mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	31.6% 0.28mg	114% 1.03mg	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	92% 7.36mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.6mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	103% 2.38mg	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	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	68.7% 38μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.13mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	7.73% 286g	33.8% 1251g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Cooked parboiled enriched Long-grain White Rice have 1.4 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.4 times more Vitamin B9 than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain more Vitamin A, 6.7 times more Vitamin B2, 2 times more Vitamin B5, 2.1 times more Vitamin B6, more Vitamin C, 194.8 times more Vitamin E and more Vitamin K than Cooked parboiled enriched Long-grain White Rice.
• 500 calories of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C, Vitamin E and Vitamin K
• Both Cooked parboiled enriched Long-grain White Rice as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Cooked parboiled enriched Long-grain White Rice have 1.2 times more Iron and 3.9 times more Selenium than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 6.5 times more Calcium, 3.6 times more Copper, 4.6 times more Magnesium, 1.7 times more Manganese, 2.1 times more Phosphorus, 14.3 times more Potassium, 116.2 times more Sodium, 3 times more Zinc and 4.4 times more Water than Cooked parboiled enriched Long-grain White Rice.
• 500 calories of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Frozen Carrots, Unprepared contain 3.4 times more Omega 3, 11.4 times more Omega 6, 147.8 times more Sugars and 12.5 times more Fiber than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Cooked parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3, Omega 6 and Fiber