Comparing Nutrients in 1 kilogram Brown Rice VS Boiled Carrots

Macros Ratio

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

Macro Nutrients

	Brown Rice	Boiled Carrots	Recommended Dietary Allowance
Energy	125% 3620kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 27g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	16.8% 5.36g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	54% 9.2g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	586% 762g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	NA	47.6% 34.5g	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	4.97% 3.6g	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	% 27g	g per day for Men 19-50 years
Fiber	89.5% 34g	79% 30g	38g per day for Men 19-50 years
Protein	134% 75g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Brown Rice	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	344% 4.13mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	269% 43mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	298% 15mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	392% 5.1mg	118% 1.53mg	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	50% 200μg	35% 140μg	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	40% 36mg	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	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice	Boiled Carrots	Recommended Dietary Allowance
Calcium	33% 330mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	225% 18mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	340% 1430mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	1627% 37.4mg	67.4% 1.55mg	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	377% 2640mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	79% 2680mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	184% 20mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.34% 124g	24.4% 902g	3700g per day for Men 19-50 years

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

• Raw Medium-grain Brown Rice has 6.3 times more Vitamin B1, 6.7 times more Vitamin B3, 6.4 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A and more Vitamin C than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Boiled and Drained Carrots have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Medium-grain Brown Rice as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Medium-grain Brown Rice has 16.3 times more Copper, 5.3 times more Iron, 14.3 times more Magnesium, 24.1 times more Manganese, 8.8 times more Phosphorus and 10.1 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 14.5 times more Sodium and 7.3 times more Water than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Boiled and Drained Carrots have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Medium-grain Brown Rice has 10.3 times more Energy, 14.9 times more Fat, 17.9 times more Saturated Fat, 41 times more Omega 3, 10.6 times more Omega 6, 9.3 times more Carbohydrate and 9.9 times more Protein than Boiled and Drained Carrots.
• Both Raw Medium-grain Brown Rice and Boiled and Drained Carrots have similar amounts of Fiber per 1 kg.
• Both Raw Medium-grain Brown Rice as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.