Comparing Nutrients in 5 ounces Long-grain Brown Rice VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Long-grain Brown Rice	Frozen Carrots	Recommended Dietary Allowance
Energy	18% 520kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	4.68% 4.54g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.84g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	8.07% 1.37g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	8.6% 11g	130g per day for Men 19-50 years
Sugars	1.3% 0.94g	9.3% 6.75g	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	0.61% 0.44g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	% 0.94g	% 5.74g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	19% 10.7g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	112% 1006μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.68mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	23.6% 7.07μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.15% 32.6μg	3.54% 14μg	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	3.94% 3.54mg	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	5.67% 0.85mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Frozen Carrots	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	11.7% 0.1mg	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	23% 1.83mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	176% 4.04mg	10.5% 0.24mg	2.3mg per day for Men 19-50 years
Molybdenum	201% 91μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	63% 441mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Long-grain Brown Rice VS Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Long-grain Brown Rice versus 5 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Long-grain Brown Rice vs Frozen Carrots:

• 5 ounces of Long-grain Brown Rice have 12.3 times more Vitamin B1, 2.6 times more Vitamin B2, 14 times more Vitamin B3, 5.7 times more Vitamin B5, 5 times more Vitamin B6 and 2.3 times more Vitamin B9 than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain more Vitamin A, more Vitamin C and 29.3 times more Vitamin K than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Frozen Carrots provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Long-grain Brown Rice as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Long-grain Brown Rice vs Frozen Carrots:

• 5 ounces of Long-grain Brown Rice have 4.1 times more Copper, 2.9 times more Iron, 9.7 times more Magnesium, 16.7 times more Manganese, 9.4 times more Phosphorus, 24.4 times more Selenium and 6.5 times more Zinc than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 4 times more Calcium, 13.6 times more Sodium and 7.6 times more Water than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Frozen Carrots contain similar levels of Potassium per five ounces.
• 5 ounces of Long-grain Brown Rice lack sufficient amounts of Calcium
• 5 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Long-grain Brown Rice have 10.2 times more Energy, 7 times more Fat, 1.9 times more Omega 3, 3.9 times more Omega 6, 9.7 times more Carbohydrate and 9.7 times more Protein than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 7.2 times more Sugars than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Frozen Carrots offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein