Comparing Nutrients in 1 kilogram Boiled Carrots VS Cooked Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cooked Brown Rice	8%	7%	85%

Macro Nutrients

	Boiled Carrots	Cooked Brown Rice	Recommended Dietary Allowance
Energy	12% 350kcal	38.6% 1120kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	8.56% 8.3g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	5.16% 1.65g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	181% 235g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	47.4% 18g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	41.4% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cooked Brown Rice	Recommended Dietary Allowance
Vitamin A	947% 8520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	78.4% 3.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35% 140μg	10% 40μg	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	40% 36mg	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	68.7% 10.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cooked Brown Rice	Recommended Dietary Allowance
Calcium	30% 300mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	90% 0.81mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	477% 11mg	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	43% 300mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	23.2% 790mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	24.4% 902g	19.7% 730g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Cooked Brown Rice:

• Boiled and Drained Carrots have more Vitamin A, 3.7 times more Vitamin B2, 3.5 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, 2.1 times more Vitamin B3 and 1.7 times more Vitamin B5 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Cooked Medium-grain Brown Rice have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled and Drained Carrots as well as Cooked Medium-grain Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Cooked Brown Rice:

• Boiled and Drained Carrots have 3 times more Calcium, 3 times more Potassium, 58 times more Sodium and 1.2 times more Water than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 4.8 times more Copper, 1.6 times more Iron, 4.4 times more Magnesium, 7.1 times more Manganese, 2.6 times more Phosphorus and 3.1 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 1.7 times more Fiber than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 3.2 times more Energy, 3.3 times more Omega 6, 2.9 times more Carbohydrate and 3.1 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Cooked Medium-grain Brown Rice have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.