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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 14 ounces of Long-grain Brown Rice have 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 Cauliflower.
• While 14 oz of Raw Cauliflower contain 2.5 times more Vitamin B9, more Vitamin C and 25.8 times more Vitamin K than Raw Long-grain Brown Rice.
• 14 ounces of Long-grain Brown Rice have insufficient amounts of Vitamin C and Vitamin K
• 14 ounces of Cauliflower have insufficient amounts of Vitamin E
• Both Raw Long-grain Brown Rice as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Long-grain Brown Rice have 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 Cauliflower.
• While 14 oz of Raw Cauliflower contain 2.4 times more Calcium, 6 times more Sodium and 7.8 times more Water than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Cauliflower contain similar levels of Potassium per 14 ounces.
• 14 ounces of Long-grain Brown Rice lack sufficient amounts of Calcium
• 14 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Long-grain Brown Rice have 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 Cauliflower.
• While 14 oz of Raw Cauliflower contain 2.9 times more Sugars than Raw Long-grain Brown Rice.
• 14 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6