Comparing Nutrients in 14 ounces Cooked Broccoli Raab VS Dry parboiled Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Cooked Broccoli Raab	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	3.42% 99kcal	51% 1484kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	3.65% 1.17g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	7.12% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.53% 12.4g	247% 321g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	1.8% 1.3g	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	1.3% 0.95g	0.11% 0.079g	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	% 0.91g	% 0.44g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0.83g	g per day for Men 19-50 years
Fiber	29.2% 11g	19% 7.14g	38g per day for Men 19-50 years
Protein	27% 15.2g	53.2% 30g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	100% 901μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	53.3% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	138% 1.8mg	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	70.4% 282μg	7.94% 31.8μg	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	163% 147mg	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	67% 10mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	47% 468mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	125% 1.13mg	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	63% 5.04mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	65.6% 1.5mg	179% 4.1mg	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	46.5% 325mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	20.3% 691mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	9.8% 363g	1.06% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Dry parboiled Long-grain White Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Broccoli Raab versus 14 oz of Dry parboiled Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Broccoli Raab vs Dry parboiled Long-grain White Rice:

• 14 ounces of Cooked Broccoli Raab have 2.8 times more Vitamin B2, 8.9 times more Vitamin B9, more Vitamin C, 84.3 times more Vitamin E and 2560 times more Vitamin K than Dry parboiled Long-grain White Rice.
• While 14 oz of Dry parboiled Long-grain White Rice contain 1.3 times more Vitamin B1, 2.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.1 times more Vitamin B6 than Cooked Broccoli Raab.
• 14 ounces of Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Broccoli Raab vs Dry parboiled Long-grain White Rice:

• 14 ounces of Cooked Broccoli Raab have 1.7 times more Calcium, 1.7 times more Iron, 2 times more Potassium, 28 times more Sodium and 9.3 times more Water than Dry parboiled Long-grain White Rice.
• While 14 oz of Dry parboiled Long-grain White Rice contain 3.8 times more Copper, 2.7 times more Manganese, 1.9 times more Phosphorus, 15.3 times more Selenium and 1.9 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Dry parboiled Long-grain White Rice contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Broccoli Raab have 11.8 times more Omega 3 and 1.6 times more Fiber than Dry parboiled Long-grain White Rice.
• While 14 oz of Dry parboiled Long-grain White Rice contain 15 times more Energy, 25.9 times more Carbohydrate and 2 times more Protein than Cooked Broccoli Raab.
• 14 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• 14 ounces of Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 6 in 14 ounces.