Comparing Nutrients in 7 ounces Boiled Carrots VS Raw Enriched Short-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Boiled Carrots	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	121% 157g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	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	0.99% 0.71g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 5.36g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Vitamin A	188% 1691μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	51% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	26% 0.34mg	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	6.95% 27.8μg	115% 458μg	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	7.94% 7.14mg	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	13.6% 2.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	46.3% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	89.5% 2.06mg	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	8.5% 59.5mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.71% 26.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Raw Enriched Short-grain White Rice:

• Boiled and Drained Carrots have more Vitamin A and more Vitamin C than Raw Enriched Short-grain White Rice.
• While Raw Enriched Short-grain White Rice contains 8.6 times more Vitamin B1, 6.4 times more Vitamin B3, 5.6 times more Vitamin B5 and 16.5 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Enriched Short-grain White Rice have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
• Both Boiled and Drained Carrots as well as Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Carrots vs Raw Enriched Short-grain White Rice:

• Boiled and Drained Carrots have 10 times more Calcium, 3.1 times more Potassium, 58 times more Sodium and 6.8 times more Water than Raw Enriched Short-grain White Rice.
• While Raw Enriched Short-grain White Rice contains 12.4 times more Copper, 12.4 times more Iron, 2.3 times more Magnesium, 6.7 times more Manganese, 3.2 times more Phosphorus, 21.6 times more Selenium and 5.5 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 7 ounces:

• Raw Enriched Short-grain White Rice contains 10.2 times more Energy, 24 times more Omega 3, 9.6 times more Carbohydrate and 8.6 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Enriched Short-grain White Rice have similar amounts of Fiber per 7 oz.
• Both Boiled and Drained Carrots as well as Raw Enriched Short-grain White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.