Comparing Nutrients in 1 pound Cooked Wild Rice VS Carrots

Macros Ratio

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

Macro Nutrients

	Cooked Wild Rice	Carrots	Recommended Dietary Allowance
Energy	15.8% 458kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	2.67% 0.45g	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	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	4.57% 3.3g	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 16.3g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	32.3% 18g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Wild Rice	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.5% 5.84mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.5% 118μg	21.5% 86μg	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	29.7% 26.8mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Wild Rice	Carrots	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	55.6% 1.28mg	28.2% 0.65mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	55.3% 6.08mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	9.06% 335g	11% 400g	3700g per day for Men 19-50 years

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

• Cooked Wild Rice has 1.5 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 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.
• Both Cooked Wild Rice and Raw Carrots have similar amounts of Vitamin B6 per 1 lb.
• Both Cooked Wild Rice as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Cooked Wild Rice has 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.
• While Raw Carrots contain 11 times more Calcium, 3.2 times more Potassium and 23 times more Sodium than Cooked Wild Rice.
• Both Cooked Wild Rice and Raw Carrots have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Wild Rice has 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.
• While Raw Carrots contain 6.5 times more Sugars and 1.6 times more Fiber than Cooked Wild Rice.
• Both Cooked Wild Rice as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.