Comparing Nutrients in 1 kilogram Cooked Brown Rice VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Brown Rice	8%	7%	85%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cooked Brown Rice	Frozen Carrots	Recommended Dietary Allowance
Energy	38.6% 1120kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	8.56% 8.3g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	5.16% 1.65g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	60.8% 79g	130g per day for Men 19-50 years
Sugars	NA	65.7% 47.6g	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	NA	4.28% 3.1g	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	NA	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 40.5g	g per day for Men 19-50 years
Fiber	47.4% 18g	87% 33g	38g per day for Men 19-50 years
Protein	41.4% 23g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Brown Rice	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	789% 7100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.4% 3.92mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	73% 0.95mg	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	10% 40μg	25% 100μg	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	27.8% 25mg	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	NA	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Brown Rice	Frozen Carrots	Recommended Dietary Allowance
Calcium	10% 100mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	82.2% 0.74mg	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	66.3% 5.3mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	477% 11mg	74.3% 1.7mg	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	110% 770mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	19.7% 730g	24.3% 900g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Brown Rice VS Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Brown Rice versus 1 kg of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Cooked Brown Rice has 2.3 times more Vitamin B1, 2.9 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.6 times more Vitamin B6 than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains more Vitamin A, 3.1 times more Vitamin B2, 2.5 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain Brown Rice.
• 1 kilogram of Cooked Brown Rice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C
• Both Cooked Medium-grain Brown Rice as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Brown Rice has 1.2 times more Iron, 3.7 times more Magnesium, 6.4 times more Manganese, 2.3 times more Phosphorus and 1.9 times more Zinc than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 3.6 times more Calcium, 3 times more Potassium and 68 times more Sodium than Cooked Medium-grain Brown Rice.
• Both Cooked Brown Rice and Frozen Carrots contain similar levels of Copper per one kilogram.
• 1 kilogram of Cooked Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Brown Rice has 3.1 times more Energy, 3 times more Carbohydrate and 3 times more Protein than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 1.8 times more Fiber than Cooked Medium-grain Brown Rice.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Cooked Medium-grain Brown Rice as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.