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

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Long-grain Brown Rice	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	57.4% 1665kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	8.38% 2.7g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	266% 346g	27% 35g	130g per day for Men 19-50 years
Sugars	4.13% 3g	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	% 3g	% 15.6g	g per day for Men 19-50 years
Fiber	43% 16.3g	39.4% 15g	38g per day for Men 19-50 years
Protein	61% 34.2g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	184% 29.5mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	75.4% 22.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26% 104μg	12.5% 50μg	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	11.6% 10.4mg	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	18% 2.72mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	4.1% 41mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	41.3% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	73% 5.85mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	125% 526mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	563% 13mg	33% 0.76mg	2.3mg per day for Men 19-50 years
Molybdenum	644% 290μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	202% 1411mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	141% 77.6μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	88% 9.66mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	1.45% 53.5g	11% 410g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Long-grain Brown Rice has 18 times more Vitamin B1, 2.6 times more Vitamin B2, 15.6 times more Vitamin B3, 6.1 times more Vitamin B5, 5.7 times more Vitamin B6 and 2.1 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Vitamin A, more Vitamin C, 1.7 times more Vitamin E and 22.7 times more Vitamin K than Raw Long-grain Brown Rice.
• 1 pound of Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Long-grain Brown Rice as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Long-grain Brown Rice has 3.7 times more Copper, 2.4 times more Iron, 10.5 times more Magnesium, 17.1 times more Manganese, 10 times more Phosphorus, 1.3 times more Potassium, 28.5 times more Selenium and 6.1 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 3.9 times more Calcium, 11.8 times more Sodium and 7.7 times more Water than Raw Long-grain Brown Rice.
• 1 pound of Long-grain Brown Rice lack sufficient amounts of Calcium
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Long-grain Brown Rice has 9.9 times more Energy, 4.7 times more Fat, 3.3 times more Omega 6, 9.9 times more Carbohydrate and 13 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.4 times more Omega 3 and 6.2 times more Sugars than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Cooked Frozen Carrots offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein