Comparing Nutrients in 1 pound Cooked Wild Rice VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Wild Rice	15%	3%	82%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cooked Wild Rice	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	15.8% 458kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	74.5% 97g	27% 35g	130g per day for Men 19-50 years
Sugars	4.57% 3.3g	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	1.25% 0.91g	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	% 0.91g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 15.6g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	39.4% 15g	38g per day for Men 19-50 years
Protein	32.3% 18g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Wild 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	19.7% 0.24mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.5% 5.84mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	29.3% 0.38mg	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	29.5% 118μg	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	7.26% 1.1mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Wild Rice	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	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	34% 2.72mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	55.6% 1.28mg	33% 0.76mg	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	53% 372mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	55.3% 6.08mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.06% 335g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Wild Rice VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Wild 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 Cooked Wild Rice vs Cooked Frozen Carrots:

• 1 pound of Cooked Wild Rice has 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 3.1 times more Vitamin B3, 1.6 times more Vitamin B6 and 2.4 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Vitamin A, more Vitamin C, 4.2 times more Vitamin E and 27.2 times more Vitamin K than Cooked Wild Rice.
• Both Cooked Wild Rice and Cooked Frozen Carrots provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cooked Wild Rice have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Wild 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 Cooked Wild Rice vs Cooked Frozen Carrots:

• 1 pound of Cooked Wild Rice has 1.5 times more Copper, 2.9 times more Magnesium, 1.7 times more Manganese, 2.6 times more Phosphorus and 3.8 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 11.7 times more Calcium, 1.9 times more Potassium and 19.7 times more Sodium than Cooked Wild Rice.
• Both Cooked Wild Rice and Cooked Frozen Carrots contain similar levels of Iron per one pound.
• 1 pound of Cooked Wild Rice lack sufficient amounts of Calcium
• Both Cooked Wild Rice as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Wild Rice has 2.7 times more Energy, 2.2 times more Omega 3, 2.8 times more Carbohydrate and 6.9 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 5.6 times more Sugars and 1.8 times more Fiber than Cooked Wild Rice.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Cooked Wild Rice as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one pound.