Comparing Nutrients in 14 ounces Raw Medium-grain White Rice VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Raw Medium-grain White Rice	8%	1%	91%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Raw Medium-grain White Rice	Boiled Cauliflower	Recommended Dietary Allowance
Energy	49.3% 1429kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 315g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	NA	11.4% 8.26g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	24% 9.13g	38g per day for Men 19-50 years
Protein	47% 26.2g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Raw Medium-grain White Rice	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	40.3% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	53% 0.69mg	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	8.93% 35.7μg	43.7% 175μg	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	195% 176mg	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	NA	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.6% 54.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Medium-grain White Rice	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	7.94% 0.071mg	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	39.7% 3.18mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	190% 4.37mg	22.8% 0.52mg	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	61.2% 429mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.4% 51g	9.98% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Medium-grain White Rice VS Boiled Cauliflower per 14 oz

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

Lets compare vitamin content per 14 ounces of Raw Medium-grain White Rice vs Boiled Cauliflower:

• 14 ounces of Raw Medium-grain White Rice have 1.7 times more Vitamin B1, 3.9 times more Vitamin B3 and 2.6 times more Vitamin B5 than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 4.9 times more Vitamin B9 and more Vitamin C than Raw Medium-grain White Rice.
• Both Raw Medium-grain White Rice and Boiled Cauliflower provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• 14 ounces of Raw Medium-grain White Rice have insufficient amounts of Vitamin C
• Both Raw Medium-grain White Rice as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Raw Medium-grain White Rice vs Boiled Cauliflower:

• 14 ounces of Raw Medium-grain White Rice have 6.1 times more Copper, 2.5 times more Iron, 3.9 times more Magnesium, 8.3 times more Manganese, 3.4 times more Phosphorus and 6.8 times more Zinc than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 1.7 times more Potassium and 7.2 times more Water than Raw Medium-grain White Rice.
• 14 ounces of Boiled Cauliflower lack sufficient amounts of Copper and Zinc
• Both Raw Medium-grain White Rice as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raw Medium-grain White Rice have 15.7 times more Energy, 19.3 times more Carbohydrate and 3.6 times more Protein than Boiled Cauliflower.
• While 14 oz of Boiled and Drained Cauliflower contain 6.2 times more Omega 3 than Raw Medium-grain White Rice.
• 14 ounces of Raw Medium-grain White Rice provide inadequate amounts of Omega 3
• 14 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• Both Raw Medium-grain White Rice as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in 14 ounces.