Comparing Nutrients in 300 calories Long-grain Brown Rice VS Boiled Carrots

Weight per 300 calories

• Long-grain Brown Rice: 81.7g
• Boiled Carrots: 857g

Long-grain Brown Rice has 10.5 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Long-grain Brown Rice or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Long-grain Brown Rice	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.3g	54% 70.5g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0.54g	% 23g	g per day for Men 19-50 years
Fiber	7.74% 2.94g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	11% 6.16g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.97% 0.078mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	13.6% 4.08μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.7% 19μg	30% 120μg	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	34.3% 31mg	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	3.27% 0.49mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.41% 0.49μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Boiled Carrots	Recommended Dietary Allowance
Calcium	0.74% 7.36mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	13% 1.05mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	57.8% 1.33mg	2.3mg per day for Men 19-50 years
Molybdenum	116% 52.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36.3% 254mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	25.4% 14μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.1mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.26% 9.65g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Long-grain Brown Rice vs Boiled Carrots:

• Boiled and Drained Carrots contain more Vitamin A, 1.3 times more Vitamin B1, 4.9 times more Vitamin B2, 2.3 times more Vitamin B5, 3.4 times more Vitamin B6, 6.4 times more Vitamin B9, more Vitamin C, 18 times more Vitamin E and 239.4 times more Vitamin K than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 300 kcal.
• Both Raw Long-grain Brown Rice as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Long-grain Brown Rice vs Boiled Carrots:

• Raw Long-grain Brown Rice has 1.7 times more Copper, 1.8 times more Manganese and 2.3 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 35 times more Calcium, 2.8 times more Iron, 9.9 times more Potassium, 121.6 times more Sodium and 80.1 times more Water than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Boiled and Drained Carrots have similar amounts of Magnesium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots contain 54.8 times more Sugars, more Fructose and 8.7 times more Fiber than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Boiled and Drained Carrots have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Raw Long-grain Brown Rice as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.