Comparing Nutrients in 7 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	8.4% 244kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.8% 51.7g	14.6% 19g	130g per day for Men 19-50 years
Sugars	0.3% 0.22g	13% 9.4g	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	0.055% 0.04g	1.5% 1.1g	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	% 0.02g	% 1.17g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 7.12g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	10.3% 5.77g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	40% 161μg	9.43% 37.7μg	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	13% 11.7mg	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	0.13% 0.02mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Carrots	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	45% 3.6mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	30.5% 0.7mg	12.3% 0.28mg	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	15.6% 109mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	3.27% 111mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	3.77% 140g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Cooked parboiled enriched Long-grain White Rice as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 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 7 oz.