Comparing Nutrients in 7 ounces Prepared instant Long-grain White Rice, enriched VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Carrots	8%	5%	87%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Carrots	Recommended Dietary Allowance
Energy	8.5% 246kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	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	41% 53g	14.6% 19g	130g per day for Men 19-50 years
Sugars	0% 0g	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% 0g	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	% 0g	% 1.17g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.12g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.22% 0.016mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.22% 0.11mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	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	34.7% 139μg	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

	Prepared instant Long-grain White Rice, enriched	Carrots	Recommended Dietary Allowance
Calcium	1.6% 16mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	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	44% 3.5mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	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	10.5% 73.4mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	0.53% 18mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	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 Prepared instant Long-grain White Rice, enriched vs Carrots:

• Prepared instant Long-grain White Rice, enriched has 1.8 times more Vitamin B3 and 3.7 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 7.3 times more Vitamin B2, 4.9 times more Vitamin B5, 2.8 times more Vitamin B6, more Vitamin C, 66 times more Vitamin E and more Vitamin K than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Raw Carrots have similar amounts of Vitamin B1 per 7 oz.
• Both Prepared instant Long-grain White Rice, enriched as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Prepared instant Long-grain White Rice, enriched vs Carrots:

• Prepared instant Long-grain White Rice, enriched has 5.9 times more Iron, 2.4 times more Manganese, 48 times more Selenium and 2 times more Zinc than Raw Carrots.
• While Raw Carrots contain 4.1 times more Calcium, 2.4 times more Magnesium, 35.6 times more Potassium, 17.3 times more Sodium and 1.3 times more Water than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Raw Carrots have similar amounts of Copper and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Prepared instant Long-grain White Rice, enriched has 3 times more Energy, 2.8 times more Carbohydrate and 2.3 times more Protein than Raw Carrots.
• While Raw Carrots contain more Sugars and 4.7 times more Fiber than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.