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

Weight per 300 calories

Enriched Regular Long-grain White Rice
82.2g
Carrots
732g

Enriched Regular Long-grain White Rice has 8.9 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

Protein Fat Carbs

Enriched Regular Long-grain White Rice
8%
2%
90%
Carrots
8%
5%
87%
300 kcal ▼

Macro Nutrients

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
1.8%1.76g
0.54 gvs1.76 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.46%0.15g
Saturated Fat
0.73%0.23g
0.15 gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.6%0.025g
Omega 3
0.91%0.015g
0.025 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.71%0.12g
Omega 6
4.3%0.73g
0.12 gvs0.73 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%70g
65.7 gvs70 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.14%0.099g
Sugars
48%34.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.099 gvs34.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.023%0.016g
Fructose
5.55%4.02g
≤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 gvs4.02 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.016g
Glucose
%4.3g
0.016 gvs4.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.066g
Sucrose
%26.3g
0.066 gvs26.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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2.8%1.07g
Fiber
54%20.5g
1.07 gvs20.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.5%5.86g
Protein
12%6.8g
5.86 gvs6.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
679%6110μg
RAE, retinol activity equivalents
0 μgvs6110 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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39.5%0.47mg
Vitamin B1
40.2%0.48mg
Thiamine
0.47 mgvs0.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.1%0.04mg
Vitamin B2
32.6%0.42mg
Riboflavin
0.04 mgvs0.42 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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21.5%3.45mg
Vitamin B3
45%7.2mg
Niacin, nicotinic acid, niacinamide
3.45 mgvs7.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16.6%0.83mg
Vitamin B5
40%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
77.7%1mg
Pyridoxine
0.13 mgvs1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
54%16.2μg
Biotin
NA μgvs16.2 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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47.5%190μg
Vitamin B9
34.8%139μg
Folates and Folic Acid
190 μgvs139 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
48%43mg
Ascorbic acid
0 mgvs43 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
32%4.83mg
Tocopherols and Tocotrienols
0.09 mgvs4.83 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.068%0.082μg
Vitamin K
80.5%97μg
Phytomenadione or phylloquinone
0.082 μgvs97 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.3%23mg
Calcium
24%241mg
23 mgvs241 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20%0.18mg
Copper
36.6%0.33mg
0.18 mgvs0.33 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.59%23.4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs23.4 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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44.3%3.54mg
Iron
27.4%2.2mg
3.54 mgvs2.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.9%20.5mg
Magnesium
21%88mg
20.5 mgvs88 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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39%0.89mg
Manganese
45.5%1.05mg
0.89 mgvs1.05 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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
36.6%256mg
95 mgvs256 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.8%95mg
Potassium
69%2341mg
95 mgvs2341 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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22.6%12.4μg
Selenium
1.33%0.73μg
12.4 μgvs0.73 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.27%4.1mg
Sodium
33.7%505mg
4.1 mgvs505 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.14%0.9mg
Zinc
16%1.76mg
0.9 mgvs1.76 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.26%9.55g
Water
17.5%646g
9.55 gvs646 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 Carrots:
Comparing minerals per 300 calories for Enriched Regular Long-grain White Rice vs Carrots:
Comparison of macro-nutrients per 300 calories:



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