Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS UNCLE BEN'S Dry Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%

Macro Nutrients

	Cooked Frozen Carrots	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	5.63% 5.46g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	3% 0.95g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	9.47% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	120% 156g	130g per day for Men 19-50 years
Sugars	11% 8.1g	1.37% 0.99g	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	0.77% 0.56g	0% 0g	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	% 0.71g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 0.99g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	187% 1679μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	61.7% 9.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	35.5% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	62% 0.81mg	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	5.46% 22μg	6.95% 27.8μg	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	5.07% 4.56mg	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	13.4% 2mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	72% 0.65mg	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	13% 1.05mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	257% 5.9mg	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	8.8% 61.5mg	78% 546mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	12.8% 435mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS UNCLE BEN'S Dry Parboiled Brown Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of UNCLE BEN'S Dry Parboiled Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs UNCLE BEN'S Dry Parboiled Brown Rice:

• 7 ounces of Cooked Frozen Carrots have more Vitamin A, more Vitamin C, 11.2 times more Vitamin E and 15.1 times more Vitamin K than UNCLE BEN'S Dry Parboiled Brown Rice.
• While 7 oz of UNCLE BEN'S Dry Parboiled Brown Rice contain 9.2 times more Vitamin B1, 2.5 times more Vitamin B2, 12 times more Vitamin B3, 5.1 times more Vitamin B5, 4.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 7 ounces of UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs UNCLE BEN'S Dry Parboiled Brown Rice:

• 7 ounces of Cooked Frozen Carrots have 4.4 times more Calcium, 9.8 times more Sodium and 9.2 times more Water than UNCLE BEN'S Dry Parboiled Brown Rice.
• While 7 oz of UNCLE BEN'S Dry Parboiled Brown Rice contain 4 times more Copper, 2.2 times more Iron, 8.9 times more Magnesium, 17.8 times more Manganese, 8.9 times more Phosphorus, 42 times more Selenium and 5.6 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and UNCLE BEN'S Dry Parboiled Brown Rice contain similar levels of Potassium per seven ounces.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 7 ounces of UNCLE BEN'S Dry Parboiled Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 1.7 times more Omega 3 and 8.2 times more Sugars than UNCLE BEN'S Dry Parboiled Brown Rice.
• While 7 oz of UNCLE BEN'S Dry Parboiled Brown Rice contain 10 times more Energy, 4 times more Fat, 2.8 times more Omega 6, 10.2 times more Carbohydrate and 13.1 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and UNCLE BEN'S Dry Parboiled Brown Rice offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein
• 7 ounces of UNCLE BEN'S Dry Parboiled Brown Rice provide inadequate amounts of Omega 3