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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Cooked Frozen Carrots	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	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	11.8% 15.3g	121% 157g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 6.83g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Vitamin A	187% 1679μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	51% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	5.46% 22μg	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	5.07% 4.56mg	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	13.4% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	46.3% 0.42mg	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	13% 1.05mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	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	8.8% 61.5mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	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

Nutrient Comparison: Cooked Frozen Carrots VS Raw Enriched Short-grain White Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Raw Enriched Short-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Cooked Frozen Carrots have more Vitamin A and more Vitamin C than Raw Enriched Short-grain White Rice.
• While 7 oz of Raw Enriched Short-grain White Rice contain 18.8 times more Vitamin B1, 1.3 times more Vitamin B2, 9.9 times more Vitamin B3, 7.4 times more Vitamin B5, 2 times more Vitamin B6 and 21 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 7 ounces of Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Frozen Carrots have 11.7 times more Calcium, 2.5 times more Potassium, 59 times more Sodium and 6.8 times more Water than Raw Enriched Short-grain White Rice.
• While 7 oz of Raw Enriched Short-grain White Rice contain 2.6 times more Copper, 8 times more Iron, 2.1 times more Magnesium, 6.2 times more Manganese, 3.1 times more Phosphorus, 25.2 times more Selenium and 3.1 times more Zinc than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 7 ounces of Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 1.8 times more Omega 3 than Raw Enriched Short-grain White Rice.
• While 7 oz of Raw Enriched Short-grain White Rice contain 9.7 times more Energy, 10.2 times more Carbohydrate and 11.2 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Raw Enriched Short-grain White Rice offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 7 ounces of Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 6 in seven ounces.