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

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Long-grain Brown Rice	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	50.2% 1457kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	7.33% 2.35g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.84g	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	22.3% 16g	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	1.53% 1.1g	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	% 1.43g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 13.7g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	34.5% 13g	38g per day for Men 19-50 years
Protein	53.4% 30g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	373% 3358μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	161% 25.8mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	66% 20μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23% 91μg	11% 43.7μg	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	10% 9.13mg	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	16% 2.4mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	36% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	64% 5.1mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	492% 11.3mg	29% 0.66mg	2.3mg per day for Men 19-50 years
Molybdenum	564% 254μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	176% 1234mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	123% 68μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	77% 8.45mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	1.27% 47g	9.7% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Long-grain Brown Rice VS Cooked Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Long-grain Brown Rice versus 14 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Long-grain Brown Rice have 18 times more Vitamin B1, 2.6 times more Vitamin B2, 15.6 times more Vitamin B3, 6.1 times more Vitamin B5, 5.7 times more Vitamin B6 and 2.1 times more Vitamin B9 than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain more Vitamin A, more Vitamin C, 1.7 times more Vitamin E and 22.7 times more Vitamin K than Raw Long-grain Brown Rice.
• 14 ounces of Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Long-grain Brown Rice as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Long-grain Brown Rice have 3.7 times more Copper, 2.4 times more Iron, 10.5 times more Magnesium, 17.1 times more Manganese, 10 times more Phosphorus, 1.3 times more Potassium, 28.5 times more Selenium and 6.1 times more Zinc than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 3.9 times more Calcium, 11.8 times more Sodium and 7.7 times more Water than Raw Long-grain Brown Rice.
• 14 ounces of Long-grain Brown Rice lack sufficient amounts of Calcium
• 14 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Long-grain Brown Rice have 9.9 times more Energy, 4.7 times more Fat, 3.3 times more Omega 6, 9.9 times more Carbohydrate and 13 times more Protein than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 1.4 times more Omega 3 and 6.2 times more Sugars than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Cooked Frozen Carrots offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein