Comparing Nutrients in 1 kilogram 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	42.4% 1230kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	21% 3.55g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	197% 256g	73.7% 96g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 36g	g per day for Men 19-50 years
Fiber	42% 16g	73.7% 28g	38g per day for Men 19-50 years
Protein	49% 27.4g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.78mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	160% 25.6mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.5% 90μg	47.5% 190μg	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	65.6% 59mg	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	11.3% 1.7mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Carrots	Recommended Dietary Allowance
Calcium	3% 30mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	70% 5.6mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	423% 9.74mg	62% 1.43mg	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	147% 1030mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	105% 58μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	19% 703g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Cooked Long-grain Brown Rice as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.