Comparing Nutrients in 1 kilogram UNCLE BENS Cooked Parboiled Brown Rice VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	UNCLE BENS Cooked Parboiled Brown Rice	Boiled Carrots	Recommended Dietary Allowance
Energy	50.7% 1470kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	8.76% 8.5g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	6.66% 2.13g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	15.2% 2.6g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	241% 313g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	2.07% 1.5g	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	0% 0g	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	% 0g	% 4g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 27g	g per day for Men 19-50 years
Fiber	44.7% 17g	79% 30g	38g per day for Men 19-50 years
Protein	55% 31g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	UNCLE BENS Cooked Parboiled Brown Rice	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	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	10% 40μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BENS Cooked Parboiled Brown Rice	Boiled Carrots	Recommended Dietary Allowance
Calcium	3% 30mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	66.3% 5.3mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	496% 11.4mg	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	137% 960mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	18% 610mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	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	70% 7.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	17.4% 644g	24.4% 902g	3700g per day for Men 19-50 years

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

• UNCLE BENS Cooked Parboiled Brown Rice have 1.5 times more Vitamin B1, 1.6 times more Vitamin B2 and 3 times more Vitamin B3 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin E and 34.3 times more Vitamin K than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Boiled and Drained Carrots have similar amounts of Vitamin B5 per 1 kg.

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

• UNCLE BENS Cooked Parboiled Brown Rice have 7.6 times more Copper, 1.6 times more Iron, 3.9 times more Magnesium, 7.4 times more Manganese, 3.2 times more Phosphorus, 13.4 times more Selenium and 3.9 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 10 times more Calcium, 3.9 times more Potassium, 14.5 times more Sodium and 1.4 times more Water than UNCLE BENS Cooked Parboiled Brown Rice.

Comparison of macro-nutrients per 1 kilogram:

• UNCLE BENS Cooked Parboiled Brown Rice have 4.2 times more Energy, 3 times more Omega 6, 3.8 times more Carbohydrate and 4.1 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 23 times more Sugars and 1.8 times more Fiber than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Fructose, Glucose and Sucrose in 1 kg.