Comparing Nutrients in 14 ounces Cooked Long-grain Brown Rice VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Carrots	8%	5%	87%

Macro Nutrients

	Cooked Long-grain Brown Rice	Carrots	Recommended Dietary Allowance
Energy	17% 488kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	3.22% 1.03g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	8.3% 1.4g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	29.2% 38g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	26% 19g	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	0% 0g	3% 2.2g	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	% 0g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 14.2g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	29.2% 11g	38g per day for Men 19-50 years
Protein	19.4% 11g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.5% 10mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	19% 75.4μg	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	0% 0mg	26% 23.4mg	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	4.5% 0.67mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Carrots	Recommended Dietary Allowance
Calcium	1.2% 12mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	27.8% 2.22mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	24.7% 0.57mg	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	58.4% 409mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	7.54% 279g	9.47% 350g	3700g per day for Men 19-50 years

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

• Cooked Long-grain Brown Rice has 2.7 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 2.1 times more Vitamin B9, more Vitamin C, 3.9 times more Vitamin E and 66 times more Vitamin K than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Raw Carrots have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Cooked Long-grain Brown Rice as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Cooked Long-grain Brown Rice has 2.4 times more Copper, 1.9 times more Iron, 3.3 times more Magnesium, 6.8 times more Manganese, 2.9 times more Phosphorus, 58 times more Selenium and 3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 11 times more Calcium, 3.7 times more Potassium, 17.3 times more Sodium and 1.3 times more Water than Cooked Long-grain Brown Rice.

Comparison of macro-nutrients per 14 ounces:

• Cooked Long-grain Brown Rice has 3 times more Energy, 4 times more Fat, 3.6 times more Omega 6, 2.7 times more Carbohydrate and 2.9 times more Protein than Raw Carrots.
• While Raw Carrots contain 19.8 times more Sugars and 1.8 times more Fiber than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.