Comparing Nutrients in 100 grams Carrots VS UNCLE BEN'S Dry Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%

Macro Nutrients

	Carrots	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Energy	1.4% 41kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	2.84% 2.75g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	4.77% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	60.5% 78.7g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	0.69% 0.5g	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	0.76% 0.55g	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	% 0.59g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 0.5g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Carrots	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	93% 835μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	7.08% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	31% 4.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	3.5% 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	6.56% 5.9mg	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	4.4% 0.66mg	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0.75% 0.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	3.3% 33mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	36.3% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	23.3% 98mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	129% 2.98mg	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	5% 35mg	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	6.44% 219mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	46% 25μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	0.27% 9.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs UNCLE BEN'S Dry Parboiled Brown Rice:

• Raw Carrots have more Vitamin A, 1.4 times more Vitamin B9, more Vitamin C, 7.3 times more Vitamin E and 14.7 times more Vitamin K than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 4.2 times more Vitamin B1, 1.6 times more Vitamin B2, 5.1 times more Vitamin B3, 3.3 times more Vitamin B5 and 2.9 times more Vitamin B6 than Raw Carrots.
• Both Raw Carrots as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs UNCLE BEN'S Dry Parboiled Brown Rice:

• Raw Carrots have 4.1 times more Calcium, 1.5 times more Potassium, 11.5 times more Sodium and 9 times more Water than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 7.3 times more Copper, 3.9 times more Iron, 8.2 times more Magnesium, 20.8 times more Manganese, 7.9 times more Phosphorus, 252 times more Selenium and 8.2 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 9.5 times more Sugars than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 9 times more Energy, 11.5 times more Fat, 15 times more Saturated Fat, 13 times more Omega 3, 8.1 times more Omega 6, 8.2 times more Carbohydrate, 1.3 times more Fiber and 8.2 times more Protein than Raw Carrots.
• Both Raw Carrots as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.