Comparing Nutrients in 100 grams Boiled Carrots VS Cooked Medium-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Boiled Carrots	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	1.2% 35kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	22% 28.6g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	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	0.5% 0.36g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	95% 852μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	3.85% 0.05mg	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	3.5% 14μg	14.5% 58μg	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	4% 3.6mg	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	6.87% 1.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	3% 30mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	4.22% 0.038mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	16.4% 0.38mg	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	4.3% 30mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	0.85% 29mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	2.44% 90g	1.85% 68.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Cooked Medium-grain White Rice enriched:

• Boiled and Drained Carrots have more Vitamin A, 2.8 times more Vitamin B2, 3.1 times more Vitamin B6 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 2.5 times more Vitamin B1, 2.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 4.1 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Cooked Medium-grain White Rice enriched:

• Boiled and Drained Carrots have 10 times more Calcium, 8.1 times more Potassium, more Sodium and 1.3 times more Water than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 2.2 times more Copper, 4.4 times more Iron, 1.3 times more Magnesium, 2.4 times more Manganese, 10.7 times more Selenium and 2.1 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Cooked Medium-grain White Rice enriched have similar amounts of Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Carrots have 10 times more Fiber than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 3.7 times more Energy, 3.5 times more Carbohydrate and 3.1 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.