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Comparing Nutrients in 7 ounces Enriched Regular Long-grain White RiceVS Carrots

Macros Ratio

Protein Fat Carbs

Enriched Regular Long-grain White Rice
8%
2%
90%
Carrots
8%
5%
87%
7 oz ▼

Macro Nutrients

25%724kcal
Energy
2.8%81.4kcal
724 kcalvs81.4 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.35%1.3g
Fat
0.49%0.48g
1.3 gvs0.48 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.1%0.36g
Saturated Fat
0.2%0.064g
0.36 gvs0.064 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.84%0.062g
Omega 3
0.25%0.004g
0.062 gvs0.004 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.7%0.29g
Omega 6
1.17%0.2g
0.29 gvs0.2 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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122%159g
Carbohydrate
14.6%19g
159 gvs19 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.33%0.24g
Sugars
13%9.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.24 gvs9.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.055%0.04g
Fructose
1.5%1.1g
≤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]
0.04 gvs1.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.04g
Glucose
%1.17g
0.04 gvs1.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.16g
Sucrose
%7.12g
0.16 gvs7.12 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.8%2.58g
Fiber
14.6%5.56g
2.58 gvs5.56 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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25.3%14g
Protein
3.3%1.85g
14 gvs1.85 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
184%1657μg
RAE, retinol activity equivalents
0 μgvs1657 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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95%1.14mg
Vitamin B1
11%0.13mg
Thiamine
1.14 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.48%0.097mg
Vitamin B2
8.85%0.12mg
Riboflavin
0.097 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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52%8.3mg
Vitamin B3
12%1.95mg
Niacin, nicotinic acid, niacinamide
8.3 mgvs1.95 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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40%2mg
Vitamin B5
11%0.54mg
Pantothenic acid
2 mgvs0.54 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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25%0.33mg
Vitamin B6
21%0.27mg
Pyridoxine
0.33 mgvs0.27 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
14.7%4.4μg
Biotin
NA μgvs4.4 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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115%458μg
Vitamin B9
9.43%37.7μg
Folates and Folic Acid
458 μgvs37.7 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
13%11.7mg
Ascorbic acid
0 mgvs11.7 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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1.46%0.22mg
Vitamin E
8.73%1.3mg
Tocopherols and Tocotrienols
0.22 mgvs1.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.17%0.2μg
Vitamin K
22%26μg
Phytomenadione or phylloquinone
0.2 μgvs26 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.56%55.6mg
Calcium
6.55%65.5mg
55.6 mgvs65.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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48.5%0.44mg
Copper
9.92%0.089mg
0.44 mgvs0.089 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.16%6.35μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs6.35 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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107%8.55mg
Iron
7.44%0.6mg
8.55 mgvs0.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12%49.6mg
Magnesium
5.67%24mg
49.6 mgvs24 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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94%2.16mg
Manganese
12.3%0.28mg
2.16 mgvs0.28 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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32.6%228mg
Phosphorus
9.92%69.5mg
228 mgvs69.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.7%228mg
Potassium
18.7%635mg
228 mgvs635 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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54.5%30μg
Selenium
0.36%0.2μg
30 μgvs0.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.66%9.92mg
Sodium
9.13%137mg
9.92 mgvs137 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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19.7%2.16mg
Zinc
4.33%0.48mg
2.16 mgvs0.48 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.62%23g
Water
4.74%175g
23 gvs175 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Enriched Regular Long-grain White Rice vs Carrots:
Comparing minerals per 7 ounces for Enriched Regular Long-grain White Rice vs Carrots:
Comparison of macro-nutrients per 7 ounces:



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