Comparing Nutrients in 7 ounces Raw Medium-grain White Rice VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Raw Medium-grain White Rice	8%	1%	91%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Raw Medium-grain White Rice	Frozen Carrots	Recommended Dietary Allowance
Energy	24.6% 714kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	12% 15.7g	130g per day for Men 19-50 years
Sugars	NA	13% 9.45g	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	NA	0.85% 0.62g	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	NA	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 8.04g	g per day for Men 19-50 years
Fiber	NA	17.2% 6.55g	38g per day for Men 19-50 years
Protein	23.4% 13g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Raw Medium-grain White Rice	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	14.5% 0.19mg	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	4.47% 18μg	4.96% 20μg	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	5.5% 4.96mg	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	NA	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Medium-grain White Rice	Frozen Carrots	Recommended Dietary Allowance
Calcium	1.8% 18mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	16.3% 0.15mg	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	20% 1.6mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	14.8% 0.34mg	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	30.6% 214mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	5% 171mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.69% 25.6g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Medium-grain White Rice VS Frozen Carrots per 7 oz

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

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

• 7 ounces of Raw Medium-grain White Rice have 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 3.4 times more Vitamin B3, 7.2 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain more Vitamin C than Raw Medium-grain White Rice.
• Both Raw Medium-grain White Rice and Frozen Carrots provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Raw Medium-grain White Rice have insufficient amounts of Vitamin C
• Both Raw Medium-grain White Rice as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Raw Medium-grain White Rice vs Frozen Carrots:

• 7 ounces of Raw Medium-grain White Rice have 1.5 times more Copper, 1.8 times more Iron, 2.9 times more Magnesium, 6.4 times more Manganese, 3.3 times more Phosphorus and 3.5 times more Zinc than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 4 times more Calcium, 2.7 times more Potassium, 68 times more Sodium and 7 times more Water than Raw Medium-grain White Rice.
• 7 ounces of Raw Medium-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Medium-grain White Rice have 10 times more Energy, 10 times more Carbohydrate and 8.5 times more Protein than Frozen Carrots.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Raw Medium-grain White Rice as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.