Comparing Nutrients in 500 calories Brown Rice Flour VS Carrots

Weight per 500 calories

• Brown Rice Flour: 138g
• Carrots: 1220g

Brown Rice Flour has 8.9 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Brown Rice Flour or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Brown Rice Flour	8%	7%	85%
Carrots	8%	5%	87%

Macro Nutrients

	Brown Rice Flour	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	7.73% 1.3g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	90% 117g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	79.7% 58g	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	NA	9.25% 6.7g	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	NA	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	16.7% 6.34g	90% 34g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Brown Rice Flour	Carrots	Recommended Dietary Allowance
Vitamin A	NA	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.48% 0.11mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.6% 8.73mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	58% 232μg	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	80% 72mg	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	5.5% 0.83mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice Flour	Carrots	Recommended Dietary Allowance
Calcium	1.5% 15mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	35.2% 0.32mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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% 2.73mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	240% 5.53mg	76% 1.74mg	2.3mg per day for Men 19-50 years
Molybdenum	172% 77.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	66.3% 464mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	11.7% 398mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	30.7% 3.37mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Brown Rice Flour vs Carrots:

• Raw Carrots contain 1.3 times more Vitamin B1, 6.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 10.5 times more Vitamin B9, more Vitamin C and 9.7 times more Vitamin E than Brown Rice Flour.
• Both Brown Rice Flour as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Brown Rice Flour vs Carrots:

• Brown Rice Flour has 3.2 times more Manganese and 10.9 times more Selenium than Raw Carrots.
• While Raw Carrots contain 26.6 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 9.8 times more Potassium, 76.4 times more Sodium and 65.3 times more Water than Brown Rice Flour.
• Both Brown Rice Flour and Raw Carrots have similar amounts of Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots contain 63.6 times more Sugars and 5.4 times more Fiber than Brown Rice Flour.
• Both Brown Rice Flour and Raw Carrots have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 500 kcal.
• Both Brown Rice Flour as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.