Comparing Nutrients in 300 calories Chinese restaurant steamed white RiceVS Carrots

Weight per 300 calories

Chinese restaurant steamed white Rice

199g

Carrots

732g

Chinese restaurant steamed white Rice has 3.7 times more energy per 100g than Carrots. It has above average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Chinese restaurant steamed white Rice or Carrots?

Macros Ratio

Protein Fat Carbs

Chinese restaurant steamed white Rice

90%

Carrots

87%

300 kcal ▼

Macro Nutrients

Chinese restaurant steamed white Ricevs 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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0.55%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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Saturated Fat

0.73%0.23g

NA gvs0.23 g

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

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Omega 3

0.91%0.015g

NA gvs0.015 g

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

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Omega 6

4.3%0.73g

NA gvs0.73 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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51.8%67.3g

Carbohydrate

54%70g

67.3 gvs70 g

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

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Sugars

48%34.7g

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

NA gvs34.7 g

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

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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]

NA gvs4.02 g

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

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Glucose

%4.3g

NA gvs4.3 g

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

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Sucrose

%26.3g

NA gvs26.3 g

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

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4.7%1.8g

Fiber

54%20.5g

1.8 gvs20.5 g

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

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11.4%6.36g

Protein

12%6.8g

6.36 gvs6.8 g

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

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Vitamins

Chinese restaurant steamed white Ricevs Carrots

Vitamin A

679%6110μg

RAE, retinol activity equivalents

NA μgvs6110 μg

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

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2.65%0.032mg

Vitamin B1

40.2%0.48mg

Thiamine

0.032 mgvs0.48 mg

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

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2.3%0.03mg

Vitamin B2

32.6%0.42mg

Riboflavin

0.03 mgvs0.42 mg

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

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7.03%1.12mg

Vitamin B3

45%7.2mg

Niacin, nicotinic acid, niacinamide

1.12 mgvs7.2 mg

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

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Vitamin B5

40%2mg

Pantothenic acid

NA mgvs2 mg

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

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3.36%0.044mg

Vitamin B6

77.7%1mg

Pyridoxine

0.044 mgvs1 mg

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

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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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2.5%9.93μg

Vitamin B9

34.8%139μg

Folates and Folic Acid

9.93 μgvs139 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

48%43mg

Ascorbic acid

NA mgvs43 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

32%4.83mg

Tocopherols and Tocotrienols

NA mgvs4.83 mg

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

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Vitamin K

80.5%97μg

Phytomenadione or phylloquinone

NA μgvs97 μg

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

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Minerals

Chinese restaurant steamed white Ricevs Carrots

0.99%9.93mg

Calcium

24%241mg

9.93 mgvs241 mg

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

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10.6%0.095mg

Copper

36.6%0.33mg

0.095 mgvs0.33 mg

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

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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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9.7%0.77mg

Iron

27.4%2.2mg

0.77 mgvs2.2 mg

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

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2.37%9.93mg

Magnesium

21%88mg

9.93 mgvs88 mg

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

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38.7%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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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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9.37%65.6mg

Phosphorus

36.6%256mg

65.6 mgvs256 mg

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

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1.17%39.7mg

Potassium

69%2341mg

39.7 mgvs2341 mg

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

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Selenium

1.33%0.73μg

NA μgvs0.73 μg

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

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0.66%9.93mg

Sodium

33.7%505mg

9.93 mgvs505 mg

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

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12.3%1.35mg

Zinc

16%1.76mg

1.35 mgvs1.76 mg

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

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3.36%124g

Water

17.5%646g

124 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 Chinese restaurant steamed white Rice vs Carrots:

Raw Carrots contain 15.2 times more Vitamin B1, 14.2 times more Vitamin B2, 6.4 times more Vitamin B3, 23.1 times more Vitamin B6 and 14 times more Vitamin B9 than Chinese restaurant steamed white Rice.

Comparing minerals per 300 calories for Chinese restaurant steamed white Rice vs Carrots:

Raw Carrots contain 24.3 times more Calcium, 3.5 times more Copper, 2.8 times more Iron, 8.8 times more Magnesium, 3.9 times more Phosphorus, 58.9 times more Potassium, 50.8 times more Sodium, 1.3 times more Zinc and 5.2 times more Water than Chinese restaurant steamed white Rice.
Both Chinese restaurant steamed white Rice and Raw Carrots have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Carrots contain 11.5 times more Fiber than Chinese restaurant steamed white Rice.
Both Chinese restaurant steamed white Rice and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Chinese restaurant steamed white Rice as well as Raw Carrots have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Chinese restaurant steamed white RiceVS Rice BranCarrotsVS Rice BranChinese restaurant steamed white RiceVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 300 calories Chinese restaurant steamed white RiceVS Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Chinese restaurant steamed white Rice or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: