Comparing Nutrients in 1 pound Boiled Carrots VS Cooked Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Boiled Carrots	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	5.47% 159kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	3.7% 1.18g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	9.47% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	89.3% 116g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	1.5% 1.1g	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	2.25% 1.63g	0% 0g	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	% 1.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 1.1g	g per day for Men 19-50 years
Fiber	36% 13.6g	19% 7.26g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	429% 3865μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	67.3% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	72.6% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	43% 0.56mg	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	16% 63.5μg	10.2% 41μg	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	18% 16.3mg	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	31% 4.67mg	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	13.6% 136mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	53.4% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	192% 4.4mg	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	19.4% 136mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	11% 409g	8.6% 319g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cooked Long-grain Brown Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Carrots versus 1 lb of Cooked Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Carrots vs Cooked Long-grain Brown Rice:

• 1 pound of Boiled Carrots has more Vitamin A, 1.2 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 6.1 times more Vitamin E and 68.5 times more Vitamin K than Cooked Long-grain Brown Rice.
• While 1 lb of Cooked Long-grain Brown Rice contains 2.7 times more Vitamin B1, 1.6 times more Vitamin B2, 4 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled and Drained Carrots.
• 1 pound of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Carrots vs Cooked Long-grain Brown Rice:

• 1 pound of Boiled Carrots has 10 times more Calcium, 2.7 times more Potassium, 14.5 times more Sodium and 1.3 times more Water than Cooked Long-grain Brown Rice.
• While 1 lb of Cooked Long-grain Brown Rice contains 6.2 times more Copper, 1.6 times more Iron, 3.9 times more Magnesium, 6.3 times more Manganese, 3.4 times more Phosphorus, 8.3 times more Selenium and 3.6 times more Zinc than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 1 pound of Cooked Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Carrots has 14.4 times more Sugars and 1.9 times more Fiber than Cooked Long-grain Brown Rice.
• While 1 lb of Cooked Long-grain Brown Rice contains 3.5 times more Energy, 4.1 times more Omega 6, 3.1 times more Carbohydrate and 3.6 times more Protein than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Drained Carrots as well as Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3 in one pound.