Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Chinese restaurant steamed white Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Chinese restaurant steamed white Rice	8%	2%	90%

Macro Nutrients

	Cooked Frozen Carrots	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	NA	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.43% 11g	37% 48g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	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	0.55% 0.4g	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	% 0.51g	NA	g per day for Men 19-50 years
Sucrose	% 4.88g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Vitamin A	133% 1199μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	2.4% 0.031mg	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	3.9% 15.6μg	1.77% 7.1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.62% 3.26mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.54% 1.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	7.56% 0.068mg	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	9.4% 0.75mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	27.6% 0.64mg	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	6.28% 44mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	0.83% 28.3mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	3.46% 128g	2.4% 88.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Chinese restaurant steamed white Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots versus 5 oz of Chinese restaurant steamed white Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Chinese restaurant steamed white Rice:

• 5 ounces of Cooked Frozen Carrots have 1.9 times more Vitamin B1, 2.5 times more Vitamin B2, 3.8 times more Vitamin B6 and 2.2 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• While 5 oz of Chinese restaurant steamed white Rice contain 1.4 times more Vitamin B3 than Boiled and Drained Frozen Carrots.
• 5 ounces of Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Chinese restaurant steamed white Rice:

• 5 ounces of Cooked Frozen Carrots have 7 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 2.2 times more Magnesium, 9.6 times more Potassium, 11.8 times more Sodium and 1.4 times more Water than Chinese restaurant steamed white Rice.
• While 5 oz of Chinese restaurant steamed white Rice contain 2.7 times more Manganese and 1.9 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Chinese restaurant steamed white Rice contain similar levels of Phosphorus per five ounces.
• 5 ounces of Chinese restaurant steamed white Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 3.7 times more Fiber than Chinese restaurant steamed white Rice.
• While 5 oz of Chinese restaurant steamed white Rice contain 4.1 times more Energy, 4.4 times more Carbohydrate and 5.5 times more Protein than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein