Comparing Nutrients in 1 pound Carrots VS UNCLE BEN'S Dry Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%

Macro Nutrients

	Carrots	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Energy	6.4% 186kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	6.8% 2.2g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	21.6% 3.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	275% 357g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	3.13% 2.27g	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	3.44% 2.5g	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	% 2.68g	% 0g	g per day for Men 19-50 years
Sucrose	% 16.3g	% 2.27g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	41.8% 16g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Carrots	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	421% 3787μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	141% 22.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	81% 4.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	16% 63.5μg	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	29.7% 26.8mg	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	20% 3mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	15% 150mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	165% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	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	17% 1.36mg	65.8% 5.26mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	587% 13.5mg	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	22.7% 159mg	178% 1247mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	29.2% 993mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	208% 114μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	11% 400g	1.2% 44.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Carrots vs UNCLE BEN'S Dry Parboiled Brown Rice:

• Raw Carrots have more Vitamin A, 1.4 times more Vitamin B9, more Vitamin C, 7.3 times more Vitamin E and 14.7 times more Vitamin K than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 4.2 times more Vitamin B1, 1.6 times more Vitamin B2, 5.1 times more Vitamin B3, 3.3 times more Vitamin B5 and 2.9 times more Vitamin B6 than Raw Carrots.
• Both Raw Carrots as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Carrots vs UNCLE BEN'S Dry Parboiled Brown Rice:

• Raw Carrots have 4.1 times more Calcium, 1.5 times more Potassium, 11.5 times more Sodium and 9 times more Water than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 7.3 times more Copper, 3.9 times more Iron, 8.2 times more Magnesium, 20.8 times more Manganese, 7.9 times more Phosphorus, 252 times more Selenium and 8.2 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 1 pound:

• Raw Carrots have 9.5 times more Sugars than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 9 times more Energy, 11.5 times more Fat, 15 times more Saturated Fat, 13 times more Omega 3, 8.1 times more Omega 6, 8.2 times more Carbohydrate, 1.3 times more Fiber and 8.2 times more Protein than Raw Carrots.
• Both Raw Carrots as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.