Comparing Nutrients in 100 grams Cooked Frozen Carrots VS Raw Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Raw Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Cooked Frozen Carrots	Raw Medium-grain White Rice	Recommended Dietary Allowance
Energy	1.28% 37kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.95% 7.73g	61% 79.3g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	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	0.39% 0.28g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 3.44g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	NA	38g per day for Men 19-50 years
Protein	1.04% 0.58g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Raw Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	94% 846μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.48% 0.17mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	11% 0.15mg	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	2.75% 11μg	2.25% 9μg	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	2.56% 2.3mg	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	6.73% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Raw Medium-grain White Rice	Recommended Dietary Allowance
Calcium	3.5% 35mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	12.2% 0.11mg	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	6.63% 0.53mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	7.26% 0.17mg	48% 1.1mg	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	4.43% 31mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	5.65% 192mg	2.53% 86mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	10.5% 1.16mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Raw Medium-grain White Rice per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Carrots versus 100 g of Raw Medium-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Cooked Frozen Carrots have 1.2 times more Vitamin B9 and more Vitamin C than Raw Medium-grain White Rice.
• While 100 g of Raw Medium-grain White Rice contain 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 3.8 times more Vitamin B3, 7.7 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled and Drained Frozen Carrots.
• 100 grams of Raw Medium-grain White Rice have insufficient amounts of Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Raw Medium-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Carrots vs Raw Medium-grain White Rice:

• 100 grams of Cooked Frozen Carrots have 3.9 times more Calcium, 2.2 times more Potassium, 59 times more Sodium and 7 times more Water than Raw Medium-grain White Rice.
• While 100 g of Raw Medium-grain White Rice contain 1.3 times more Copper, 1.5 times more Iron, 3.2 times more Magnesium, 6.6 times more Manganese, 3.5 times more Phosphorus and 3.3 times more Zinc than Boiled and Drained Frozen Carrots.
• 100 grams of Raw Medium-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Carrots have 1.6 times more Omega 3 than Raw Medium-grain White Rice.
• While 100 g of Raw Medium-grain White Rice contain 9.7 times more Energy, 10.3 times more Carbohydrate and 11.4 times more Protein than Boiled and Drained Frozen Carrots.
• 100 grams of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 100 grams of Raw Medium-grain White Rice provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Raw Medium-grain White Rice provide inadequate amounts of Omega 6 in 100 grams.