Comparing Nutrients in 1 pound Carrots VS Cooked Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cooked Wild Rice	15%	3%	82%

Macro Nutrients

	Carrots	Cooked Wild Rice	Recommended Dietary Allowance
Energy	6.4% 186kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	3.18% 0.54g	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	74.5% 97g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	4.57% 3.3g	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	1.25% 0.91g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	% 16.3g	% 1.5g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cooked Wild 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	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	36.5% 5.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	47% 0.61mg	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	29.5% 118μg	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	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cooked Wild Rice	Recommended Dietary Allowance
Calcium	15% 150mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	61% 0.55mg	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	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	55.6% 1.28mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	55.3% 6.08mg	11mg per day for Men 19-50 years
Water	11% 400g	9.06% 335g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Carrots vs Cooked Wild Rice:

• Raw Carrots have more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B5, more Vitamin C, 2.8 times more Vitamin E and 26.4 times more Vitamin K than Cooked Wild Rice.
• While Cooked Wild Rice contains 1.5 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Cooked Wild Rice have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Carrots as well as Cooked Wild Rice have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Carrots vs Cooked Wild Rice:

• Raw Carrots have 11 times more Calcium, 3.2 times more Potassium and 23 times more Sodium than Cooked Wild Rice.
• While Cooked Wild Rice contains 2.7 times more Copper, 2 times more Iron, 2.7 times more Magnesium, 2 times more Manganese, 2.3 times more Phosphorus, 8 times more Selenium and 5.6 times more Zinc than Raw Carrots.
• Both Raw Carrots and Cooked Wild Rice have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Carrots have 6.5 times more Sugars and 1.6 times more Fiber than Cooked Wild Rice.
• While Cooked Wild Rice contains 2.5 times more Energy, 47.5 times more Omega 3, 2.2 times more Carbohydrate and 4.3 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cooked Wild Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.