Comparing Nutrients in 14 ounces Cauliflower VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Cauliflower	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	3.42% 99kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	7.33% 2.35g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	22.6% 3.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	233% 303g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	3.6% 2.6g	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	5.3% 3.85g	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	% 3.73g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.6g	g per day for Men 19-50 years
Fiber	21% 7.94g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	161% 25.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	66% 20μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56.6% 226μg	23% 91μg	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	213% 191mg	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	2.1% 0.32mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.3% 61.5μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	133% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	21% 1.67mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	492% 11.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	564% 254μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	25% 175mg	176% 1234mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	123% 68μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	77% 8.45mg	11mg per day for Men 19-50 years
Water	9.88% 365g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Long-grain Brown Rice per 14 oz

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

Lets compare vitamin content per 14 ounces of Cauliflower vs Long-grain Brown Rice:

• 14 ounces of Cauliflower have 2.5 times more Vitamin B9, more Vitamin C and 25.8 times more Vitamin K than Long-grain Brown Rice.
• While 14 oz of Raw Long-grain Brown Rice contain 10.8 times more Vitamin B1, 1.6 times more Vitamin B2, 12.8 times more Vitamin B3, 1.6 times more Vitamin B5, 2.6 times more Vitamin B6 and 7.5 times more Vitamin E than Raw Cauliflower.
• 14 ounces of Cauliflower have insufficient amounts of Vitamin E
• 14 ounces of Long-grain Brown Rice have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cauliflower vs Long-grain Brown Rice:

• 14 ounces of Cauliflower have 2.4 times more Calcium, 6 times more Sodium and 7.8 times more Water than Long-grain Brown Rice.
• While 14 oz of Raw Long-grain Brown Rice contain 7.7 times more Copper, 3.1 times more Iron, 7.7 times more Magnesium, 18.4 times more Manganese, 7.1 times more Phosphorus, 28.5 times more Selenium and 7.9 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Long-grain Brown Rice contain similar levels of Potassium per 14 ounces.
• 14 ounces of Cauliflower lack sufficient amounts of Selenium
• 14 ounces of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cauliflower have 2.9 times more Sugars than Long-grain Brown Rice.
• While 14 oz of Raw Long-grain Brown Rice contain 14.7 times more Energy, 11.4 times more Fat, 2.1 times more Omega 3, 60.5 times more Omega 6, 15.3 times more Carbohydrate, 1.8 times more Fiber and 3.9 times more Protein than Raw Cauliflower.
• 14 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6