Comparing Nutrients in 500 calories Prepared instant Long-grain White Rice, enriched VS Boiled Carrots

Weight per 500 calories

• Prepared instant Long-grain White Rice, enriched: 403g
• Boiled Carrots: 1429g

Prepared instant Long-grain White Rice, enriched 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 - Prepared instant Long-grain White Rice, enriched or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.08% 2g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.069g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.069g	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	83% 108g	90% 117g	130g per day for Men 19-50 years
Sugars	0% 0g	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% 0g	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	% 0g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 38.6g	g per day for Men 19-50 years
Fiber	6.37% 2.4g	113% 43g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	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	25.2% 0.3mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.032mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.23mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	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	70.6% 282μg	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% 0.04mg	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

	Prepared instant Long-grain White Rice, enriched	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.23% 32.3mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	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	89.2% 7.14mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	4.8% 20mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	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	21.3% 149mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	1.07% 36.3mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	35% 19.4μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	18% 1.98mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	7.67% 284g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Prepared instant Long-grain White Rice, enriched vs Boiled Carrots:

• Prepared instant Long-grain White Rice, enriched has 1.4 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 3.1 times more Vitamin B1, 19.5 times more Vitamin B2, 1.3 times more Vitamin B3, 14.7 times more Vitamin B5, 10.8 times more Vitamin B6, more Vitamin C, 364.9 times more Vitamin E and more Vitamin K than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched 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 Prepared instant Long-grain White Rice, enriched vs Boiled Carrots:

• Prepared instant Long-grain White Rice, enriched has 1.5 times more Iron and 1.9 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 13.3 times more Calcium, 1.6 times more Copper, 7.1 times more Magnesium, 1.6 times more Manganese, 2.9 times more Phosphorus, 92.5 times more Potassium, 51.4 times more Sodium, 1.4 times more Zinc and 4.5 times more Water than Prepared instant Long-grain White Rice, enriched.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots contain 18.1 times more Omega 6, more Sugars, more Fructose and 17.7 times more Fiber than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Prepared instant Long-grain White Rice, enriched as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.