Comparing Nutrients in 5 ounces Carrots VS Cooked Regular Long-grain White Rice with Salt

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cooked Regular Long-grain White Rice with Salt	9%	2%	89%

Macro Nutrients

	Carrots	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Energy	2% 58kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	30.7% 40g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	0.098% 0.071g	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	1.08% 0.78g	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	% 0.84g	NA	g per day for Men 19-50 years
Sucrose	% 5.1g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Vitamin A	132% 1184μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	1.06% 4.25μg	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	9.3% 8.36mg	0% 0mg	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	6.24% 0.94mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	11% 0.098mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	29% 0.67mg	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	7.1% 49.6mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	1.46% 49.6mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	36% 541mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.4% 125g	2.62% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Cooked Regular Long-grain White Rice with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Carrots versus 5 oz of Cooked Regular Long-grain White Rice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Carrots vs Cooked Regular Long-grain White Rice with Salt:

• 5 ounces of Carrots have more Vitamin A, 3.3 times more Vitamin B1, 4.5 times more Vitamin B2, 2.5 times more Vitamin B3, 1.5 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin C, 16.5 times more Vitamin E and more Vitamin K than Cooked Regular Long-grain White Rice with Salt.
• While 5 oz of Cooked Regular Long-grain White Rice with Salt contain 1.4 times more Vitamin B5 than Raw Carrots.
• 5 ounces of Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Carrots as well as Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Carrots vs Cooked Regular Long-grain White Rice with Salt:

• 5 ounces of Carrots have 3.3 times more Calcium, 1.5 times more Iron, 9.1 times more Potassium and 1.3 times more Water than Cooked Regular Long-grain White Rice with Salt.
• While 5 oz of Cooked Regular Long-grain White Rice with Salt contain 1.5 times more Copper, 3.3 times more Manganese, 75 times more Selenium, 5.5 times more Sodium and 2 times more Zinc than Raw Carrots.
• Both Carrots and Cooked Regular Long-grain White Rice with Salt contain similar levels of Magnesium and Phosphorus per five ounces.
• 5 ounces of Carrots lack sufficient amounts of Selenium
• 5 ounces of Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Carrots have 94.8 times more Sugars and 7 times more Fiber than Cooked Regular Long-grain White Rice with Salt.
• While 5 oz of Cooked Regular Long-grain White Rice with Salt contain 3.2 times more Energy, 2.9 times more Carbohydrate and 2.9 times more Protein than Raw Carrots.
• 5 ounces of Carrots provide inadequate amounts of Energy and Protein
• 5 ounces of Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Fiber
• Both Raw Carrots as well as Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.