Comparing Nutrients in 100 grams Carrots VS Dry instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Carrots	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	1.4% 41kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	63.3% 82.3g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	0.069% 0.05g	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	0.76% 0.55g	0.028% 0.02g	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	% 0.59g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 0.02g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	5% 1.9g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	14% 7.82g	56g per day for Men 19-50 years

Vitamins

	Carrots	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Vitamin A	93% 835μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	8.64% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	68.8% 275μg	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	6.56% 5.9mg	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	4.4% 0.66mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	3.3% 33mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	78.8% 6.3mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	43% 0.99mg	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	5% 35mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	0.79% 27mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	67.6% 37.2μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	0.23% 8.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Dry instant Long-grain White Rice, enriched:

• Raw Carrots have more Vitamin A, 2.1 times more Vitamin B2, more Vitamin C, 16.5 times more Vitamin E and 132 times more Vitamin K than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 14 times more Vitamin B1, 7.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 14.5 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Dry instant Long-grain White Rice, enriched have similar amounts of Vitamin B6 per 100 g.
• Both Raw Carrots as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Dry instant Long-grain White Rice, enriched:

• Raw Carrots have 1.5 times more Calcium, 11.9 times more Potassium, 6.9 times more Sodium and 10.5 times more Water than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 3.9 times more Copper, 21 times more Iron, 6.9 times more Manganese, 3.4 times more Phosphorus, 372 times more Selenium and 6 times more Zinc than Raw Carrots.
• Both Raw Carrots and Dry instant Long-grain White Rice, enriched have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 94.8 times more Sugars and 1.5 times more Fiber than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 9.3 times more Energy, 8.5 times more Omega 3, 2 times more Omega 6, 8.6 times more Carbohydrate and 8.4 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 100 g.