Comparing Nutrients in 14 ounces Carrots VS Cooked Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cooked Brown Rice	8%	7%	85%

Macro Nutrients

	Carrots	Cooked Brown Rice	Recommended Dietary Allowance
Energy	5.6% 163kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	2.05% 0.65g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	71.8% 93g	130g per day for Men 19-50 years
Sugars	26% 19g	NA	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	3% 2.2g	NA	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 14.2g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	19% 7.14g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cooked Brown Rice	Recommended Dietary Allowance
Vitamin A	368% 3314μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	33% 5.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	3.97% 16μg	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	26% 23.4mg	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	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cooked Brown Rice	Recommended Dietary Allowance
Calcium	13% 131mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	35.7% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	189% 4.35mg	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	20% 139mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	9.22% 314mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	9.47% 350g	7.83% 290g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Cooked Brown Rice:

• Raw Carrots have more Vitamin A, 4.8 times more Vitamin B2, 4.8 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 1.5 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw Carrots.
• Both Raw Carrots and Cooked Medium-grain Brown Rice have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Carrots as well as Cooked Medium-grain Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Cooked Brown Rice:

• Raw Carrots have 3.3 times more Calcium, 4.1 times more Potassium, 69 times more Sodium and 1.2 times more Water than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 1.8 times more Copper, 1.8 times more Iron, 3.7 times more Magnesium, 7.7 times more Manganese, 2.2 times more Phosphorus and 2.6 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 1.6 times more Fiber than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 2.7 times more Energy, 2.8 times more Omega 6, 2.5 times more Carbohydrate and 2.5 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cooked Medium-grain Brown Rice have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.