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

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Carrots	8%	5%	87%

Macro Nutrients

	Cooked Long-grain Brown Rice	Carrots	Recommended Dietary Allowance
Energy	4.24% 123kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	7.37% 9.6g	130g per day for Men 19-50 years
Sugars	0.33% 0.24g	6.54% 4.74g	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	0.76% 0.55g	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	% 0.59g	g per day for Men 19-50 years
Sucrose	% 0.24g	% 3.6g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	1.66% 0.93g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	93% 835μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	6.14% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	5.46% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.4% 2.22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.25% 9μg	4.75% 19μg	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	6.56% 5.9mg	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	1.13% 0.17mg	4.4% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Carrots	Recommended Dietary Allowance
Calcium	0.3% 3mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	11.8% 0.11mg	5% 0.045mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.08% 3.2μg	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	7% 0.56mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	42.3% 0.97mg	6.2% 0.14mg	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	14.7% 103mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	2.53% 86mg	9.4% 320mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.8μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	6.45% 0.71mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	1.9% 70.3g	2.4% 88.3g	3700g per day for Men 19-50 years

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

• Cooked Long-grain Brown Rice has 2.7 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 2.1 times more Vitamin B9, more Vitamin C, 3.9 times more Vitamin E and 66 times more Vitamin K than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Raw Carrots have similar amounts of Vitamin B2 and Vitamin B6 per 100 g.
• Both Cooked Long-grain Brown Rice as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Cooked Long-grain Brown Rice has 2.4 times more Copper, 1.9 times more Iron, 3.3 times more Magnesium, 6.8 times more Manganese, 2.9 times more Phosphorus, 58 times more Selenium and 3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 11 times more Calcium, 3.7 times more Potassium, 17.3 times more Sodium and 1.3 times more Water than Cooked Long-grain Brown Rice.

Comparison of macro-nutrients per 100 grams:

• Cooked Long-grain Brown Rice has 3 times more Energy, 4 times more Fat, 3.6 times more Omega 6, 2.7 times more Carbohydrate and 2.9 times more Protein than Raw Carrots.
• While Raw Carrots contain 19.8 times more Sugars and 1.8 times more Fiber than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 g.