Comparing Nutrients in 5 ounces Boiled Carrots VS Cooked Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cooked Wild Rice	15%	3%	82%

Macro Nutrients

	Boiled Carrots	Cooked Wild Rice	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	23.3% 30.2g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	1.43% 1.03g	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	0.7% 0.51g	0.39% 0.28g	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	% 0.57g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 3.83g	% 0.47g	g per day for Men 19-50 years
Fiber	11% 4.25g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	10% 5.66g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cooked Wild Rice	Recommended Dietary Allowance
Vitamin A	134% 1208μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	6.14% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	9.5% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	14.7% 0.19mg	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	4.96% 20μg	9.2% 37μg	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	5.67% 5.1mg	0% 0mg	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	9.73% 1.46mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cooked Wild Rice	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	17.4% 0.4mg	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	6.07% 42.5mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	3.45% 128g	2.83% 105g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Cooked Wild Rice:

• Boiled and Drained Carrots have more Vitamin A, 1.3 times more Vitamin B1, 1.5 times more Vitamin B5, more Vitamin C, 4.3 times more Vitamin E and 27.4 times more Vitamin K than Cooked Wild Rice.
• While Cooked Wild Rice contains 2 times more Vitamin B2, 2 times more Vitamin B3 and 1.9 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Cooked Wild Rice have similar amounts of Vitamin B6 per 5 oz.
• Both Boiled and Drained Carrots as well as Cooked Wild Rice have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Carrots vs Cooked Wild Rice:

• Boiled and Drained Carrots have 10 times more Calcium, 2.3 times more Potassium, 19.3 times more Sodium and 1.2 times more Water than Cooked Wild Rice.
• While Cooked Wild Rice contains 7.1 times more Copper, 1.8 times more Iron, 3.2 times more Magnesium, 1.8 times more Manganese, 2.7 times more Phosphorus and 6.7 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Cooked Wild Rice have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Carrots have 4.7 times more Sugars and 1.7 times more Fiber than Cooked Wild Rice.
• While Cooked Wild Rice contains 2.9 times more Energy, 95 times more Omega 3, 2.6 times more Carbohydrate and 5.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Cooked Wild Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.