Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Cooked parboiled Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cooked parboiled Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Cooked Broccoli Raab	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	8.62% 250kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	126% 2g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	200% 261g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	1.5% 1.1g	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	3.3% 2.4g	0.28% 0.2g	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	% 2.3g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 0.8g	g per day for Men 19-50 years
Fiber	73.7% 28g	23.7% 9g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	252% 2270μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	64.6% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	120% 1.56mg	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	178% 710μg	7.5% 30μg	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	411% 370mg	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	169% 25.3mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	118% 1180mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	77.8% 0.7mg	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	159% 12.7mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	154% 3.54mg	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	117% 820mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	16.5% 560mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	24.7% 914g	19% 704g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cooked parboiled Long-grain White Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab versus 1 kg of Cooked parboiled Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Cooked parboiled Long-grain White Rice:

• 1 kilogram of Cooked Broccoli Raab has 2.3 times more Vitamin B1, 7.4 times more Vitamin B2, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 23.7 times more Vitamin B9, more Vitamin C, 253 times more Vitamin E and more Vitamin K than Cooked parboiled Long-grain White Rice.
• Both Cooked Broccoli Raab and Cooked parboiled Long-grain White Rice provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Cooked parboiled Long-grain White Rice:

• 1 kilogram of Cooked Broccoli Raab has 6.2 times more Calcium, 5.3 times more Iron, 3 times more Magnesium, 1.5 times more Phosphorus, 6.1 times more Potassium, 28 times more Sodium, 1.5 times more Zinc and 1.3 times more Water than Cooked parboiled Long-grain White Rice.
• While 1 kg of Cooked parboiled Long-grain White Rice contains 7.2 times more Selenium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cooked parboiled Long-grain White Rice contain similar levels of Copper and Manganese per one kilogram.
• 1 kilogram of Cooked parboiled Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has 11.8 times more Omega 3, 3.1 times more Fiber and 1.3 times more Protein than Cooked parboiled Long-grain White Rice.
• While 1 kg of Cooked parboiled Long-grain White Rice contains 4.9 times more Energy and 8.3 times more Carbohydrate than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• 1 kilogram of Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 6 in one kilogram.