Comparing Nutrients in 300 calories Enriched Regular Long-grain White RiceVS Boiled Carrots

Weight per 300 calories

Enriched Regular Long-grain White Rice

82.2g

Boiled Carrots

857g

Enriched Regular Long-grain White Rice has 10.4 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Enriched Regular Long-grain White Rice or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Enriched Regular Long-grain White Rice

90%

Boiled Carrots

88%

300 kcal ▼

Macro Nutrients

Enriched Regular Long-grain White Ricevs Boiled Carrots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.56%0.54g

Fat

1.6%1.54g

0.54 gvs1.54 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.46%0.15g

Saturated Fat

0.8%0.26g

0.15 gvs0.26 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.6%0.025g

Omega 3

0.54%0.009g

0.025 gvs0.009 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.71%0.12g

Omega 6

4.4%0.75g

0.12 gvs0.75 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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50.5%65.7g

Carbohydrate

54%70.5g

65.7 gvs70.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.14%0.099g

Sugars

40.8%29.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.099 gvs29.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.023%0.016g

Fructose

4.26%3.1g

≤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]

0.016 gvs3.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.016g

Glucose

%3.43g

0.016 gvs3.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.066g

Sucrose

%23g

0.066 gvs23 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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2.8%1.07g

Fiber

67.7%25.7g

1.07 gvs25.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.5%5.86g

Protein

11.6%6.5g

5.86 gvs6.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Enriched Regular Long-grain White Ricevs Boiled Carrots

0%0μg

Vitamin A

811%7303μg

RAE, retinol activity equivalents

0 μgvs7303 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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39.5%0.47mg

Vitamin B1

47%0.57mg

Thiamine

0.47 mgvs0.57 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.1%0.04mg

Vitamin B2

29%0.38mg

Riboflavin

0.04 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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21.5%3.45mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

3.45 mgvs5.53 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16.6%0.83mg

Vitamin B5

39.8%2mg

Pantothenic acid

0.83 mgvs2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10.4%0.13mg

Vitamin B6

101%1.3mg

Pyridoxine

0.13 mgvs1.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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47.5%190μg

Vitamin B9

30%120μg

Folates and Folic Acid

190 μgvs120 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

34.3%31mg

Ascorbic acid

0 mgvs31 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.6%0.09mg

Vitamin E

59%8.83mg

Tocopherols and Tocotrienols

0.09 mgvs8.83 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.068%0.082μg

Vitamin K

98%117μg

Phytomenadione or phylloquinone

0.082 μgvs117 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Enriched Regular Long-grain White Ricevs Boiled Carrots

2.3%23mg

Calcium

25.7%257mg

23 mgvs257 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20%0.18mg

Copper

16%0.15mg

0.18 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

10%407μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs407 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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44.3%3.54mg

Iron

36.4%2.9mg

3.54 mgvs2.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.9%20.5mg

Magnesium

20.4%85.7mg

20.5 mgvs85.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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39%0.89mg

Manganese

57.8%1.33mg

0.89 mgvs1.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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13.5%95mg

Phosphorus

36.7%257mg

95 mgvs257 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.8%95mg

Potassium

59.2%2014mg

95 mgvs2014 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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22.6%12.4μg

Selenium

11%6μg

12.4 μgvs6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.27%4.1mg

Sodium

33%497mg

4.1 mgvs497 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.14%0.9mg

Zinc

15.6%1.7mg

0.9 mgvs1.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.26%9.55g

Water

21%773g

9.55 gvs773 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Enriched Regular Long-grain White Rice vs Boiled Carrots:

Enriched Regular Long-grain White Rice has 1.6 times more Vitamin B9 than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain more Vitamin A, 9.4 times more Vitamin B2, 1.6 times more Vitamin B3, 2.4 times more Vitamin B5, 9.7 times more Vitamin B6, more Vitamin C, 97.6 times more Vitamin E and 1428.7 times more Vitamin K than Enriched Regular Long-grain White Rice.
Both Enriched Regular Long-grain White Rice and Boiled and Drained Carrots have similar amounts of Vitamin B1 per 300 kcal.
Both Enriched Regular Long-grain White Rice as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Enriched Regular Long-grain White Rice vs Boiled Carrots:

Enriched Regular Long-grain White Rice has 1.2 times more Copper, 1.2 times more Iron and 2.1 times more Selenium than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 11.2 times more Calcium, 4.2 times more Magnesium, 1.5 times more Manganese, 2.7 times more Phosphorus, 21.3 times more Potassium, 121 times more Sodium, 1.9 times more Zinc and 80.9 times more Water than Enriched Regular Long-grain White Rice.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Carrots contain 6.2 times more Omega 6, 299.8 times more Sugars, 187.7 times more Fructose and 24.1 times more Fiber than Enriched Regular Long-grain White Rice.
Both Enriched Regular Long-grain White Rice and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Enriched Regular Long-grain White Rice as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Enriched Regular Long-grain White RiceVS Cooked Regular Long-grain White Rice enrichedBoiled CarrotsVS Cooked Regular Long-grain White Rice enrichedEnriched Regular Long-grain White RiceVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories Enriched Regular Long-grain White RiceVS Boiled Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Enriched Regular Long-grain White Rice or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: