Comparing Nutrients in 14 ounces Broccoli Raab VS Cooked Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Broccoli Raab	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	3% 87.3kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	3.97% 3.85g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	3.22% 1.03g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	8.3% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	78% 102g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	1.3% 0.95g	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	0.93% 0.67g	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	% 0.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 0.95g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	37.6% 0.49mg	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	82.4% 329μg	8.93% 35.7μg	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	89% 80mg	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	43% 6.43mg	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	43% 429mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	46.7% 0.42mg	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	106% 8.5mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	168% 3.87mg	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	41.4% 290mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	9.93% 367g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cooked Long-grain Brown Rice per 14 oz

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

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

• 14 ounces of Broccoli Raab have more Vitamin A, 1.9 times more Vitamin B2, 1.4 times more Vitamin B6, 9.2 times more Vitamin B9, more Vitamin C, 9.5 times more Vitamin E and 1120 times more Vitamin K than Cooked Long-grain Brown Rice.
• While 14 oz of Cooked Long-grain Brown Rice contain 2.1 times more Vitamin B3 than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Long-grain Brown Rice provide similar amounts of Vitamin B1 and Vitamin B5 per 14 ounces.
• 14 ounces of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Cooked Long-grain Brown Rice:

• 14 ounces of Broccoli Raab have 36 times more Calcium, 3.8 times more Iron, 2.3 times more Potassium, 8.3 times more Sodium and 1.3 times more Water than Cooked Long-grain Brown Rice.
• While 14 oz of Cooked Long-grain Brown Rice contain 2.5 times more Copper, 1.8 times more Magnesium, 2.5 times more Manganese, 1.4 times more Phosphorus and 5.8 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Long-grain Brown Rice contain similar levels of Zinc per 14 ounces.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 14 ounces of Cooked Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 17.2 times more Omega 3 and 1.7 times more Fiber than Cooked Long-grain Brown Rice.
• While 14 oz of Cooked Long-grain Brown Rice contain 5.6 times more Energy, 12.2 times more Omega 6 and 9 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Long-grain Brown Rice offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 14 ounces of Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3