Comparing Nutrients in 100 calories Cooked Long-grain Brown Rice VS Boiled Carrots

Weight per 100 calories

• Cooked Long-grain Brown Rice: 81.3g
• Boiled Carrots: 286g

Cooked Long-grain Brown Rice has 3.5 times more energy per 100g than Boiled Carrots. It has average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 100 calories - Cooked Long-grain Brown Rice or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cooked Long-grain Brown Rice	Boiled Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.46% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.8g	18% 23.5g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	13.6% 9.86g	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	1.4% 1.03g	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	% 1.14g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 7.7g	g per day for Men 19-50 years
Fiber	3.42% 1.3g	22.6% 8.57g	38g per day for Men 19-50 years
Protein	3.98% 2.23g	3.88% 2.17g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	270% 2434μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.3% 0.056mg	9.67% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.18% 0.31mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	33.6% 0.44mg	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	1.83% 7.3μg	10% 40μg	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	11.4% 10.3mg	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	0.92% 0.14mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.14% 0.16μg	32.6% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Boiled Carrots	Recommended Dietary Allowance
Calcium	0.24% 2.44mg	8.57% 85.7mg	1000mg per day for Men 19-50 years
Copper	9.58% 0.086mg	5.4% 0.049mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.4% 136μg	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	5.7% 0.46mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	7.55% 31.7mg	6.8% 28.6mg	420mg per day for Men 19-50 years
Manganese	34.4% 0.79mg	19.3% 0.44mg	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	12% 83.7mg	12.2% 85.7mg	700mg per day for Men 19-50 years
Potassium	2.06% 70mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	8.57% 4.7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.25mg	11% 166mg	1500mg per day for Men 19-50 years
Zinc	5.25% 0.58mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	1.54% 57g	6.96% 258g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Long-grain Brown Rice vs Boiled Carrots:

• Boiled and Drained Carrots contain more Vitamin A, 1.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2.1 times more Vitamin B5, 4.4 times more Vitamin B6, 5.5 times more Vitamin B9, more Vitamin C, 21.3 times more Vitamin E and 240.7 times more Vitamin K than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 100 kcal.
• Both Cooked Long-grain Brown Rice as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Long-grain Brown Rice vs Boiled Carrots:

• Cooked Long-grain Brown Rice has 1.8 times more Copper, 1.8 times more Manganese and 2.4 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 35.1 times more Calcium, 2.1 times more Iron, 9.6 times more Potassium, 51 times more Sodium and 4.5 times more Water than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Boiled and Drained Carrots have similar amounts of Magnesium, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Carrots contain 50.5 times more Sugars, more Fructose and 6.6 times more Fiber than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Boiled and Drained Carrots have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 100 kcal.
• Both Cooked Long-grain Brown Rice as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.