Comparing Nutrients in 5 ounces Cooked parboiled enriched Long-grain White Rice VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Carrots	8%	5%	87%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Carrots	Recommended Dietary Allowance
Energy	6% 174kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.4% 37g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	0.22% 0.16g	9.27% 6.7g	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	0.039% 0.028g	1.08% 0.78g	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	% 0.014g	% 0.84g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 5.1g	g per day for Men 19-50 years
Fiber	3.36% 1.28g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.37% 4.12g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.27mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.16% 0.46mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.7% 115μg	6.73% 27μg	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	9.3% 8.36mg	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	0.094% 0.014mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Carrots	Recommended Dietary Allowance
Calcium	2.7% 27mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	32% 2.57mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	8.8% 0.2mg	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	11% 78mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.4mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.7% 100g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked parboiled enriched Long-grain White Rice vs Carrots:

• Cooked parboiled enriched Long-grain White Rice has 3.2 times more Vitamin B1, 2.3 times more Vitamin B3 and 4.3 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 3.1 times more Vitamin B2, more Vitamin C, 66 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 Raw Carrots have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Cooked parboiled enriched Long-grain White Rice as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked parboiled enriched Long-grain White Rice vs Carrots:

• Cooked parboiled enriched Long-grain White Rice has 1.6 times more Copper, 6 times more Iron, 2.5 times more Manganese, 1.6 times more Phosphorus, 93 times more Selenium and 1.5 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.7 times more Calcium, 1.3 times more Magnesium, 5.7 times more Potassium, 34.5 times more Sodium and 1.3 times more Water than Cooked parboiled enriched Long-grain White Rice.

Comparison of macro-nutrients per 5 ounces:

• Cooked parboiled enriched Long-grain White Rice has 3 times more Energy, 8.5 times more Omega 3, 2.7 times more Carbohydrate and 3.1 times more Protein than Raw Carrots.
• While Raw Carrots contain 43.1 times more Sugars and 3.1 times more Fiber than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.