Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Cooked Short-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Cooked Broccoli Raab	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	8.62% 250kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	126% 2g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	221% 287g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	NA	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	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	NA	38g per day for Men 19-50 years
Protein	68.4% 38.3g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	252% 2270μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	45.4% 0.59mg	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	148% 590μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	118% 1180mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	80% 0.72mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	155% 3.57mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24.7% 914g	18.5% 685g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cooked Short-grain White Rice enriched per 1 kg

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

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

• 1 kilogram of Cooked Broccoli Raab has more Vitamin A, 8.8 times more Vitamin B2, 1.3 times more Vitamin B3, 3.7 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin C than Cooked Short-grain White Rice enriched.
• Both Cooked Broccoli Raab and Cooked Short-grain White Rice enriched provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Cooked Broccoli Raab as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Cooked Short-grain White Rice enriched:

• 1 kilogram of Cooked Broccoli Raab has 118 times more Calcium, 3.4 times more Magnesium, 2.5 times more Phosphorus, 13.2 times more Potassium, more Sodium, 1.4 times more Zinc and 1.3 times more Water than Cooked Short-grain White Rice enriched.
• While 1 kg of Cooked Short-grain White Rice enriched contains 5.8 times more Selenium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cooked Short-grain White Rice enriched contain similar levels of Copper, Iron and Manganese per one kilogram.
• 1 kilogram of Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has 22.3 times more Omega 3 and 1.6 times more Protein than Cooked Short-grain White Rice enriched.
• While 1 kg of Cooked Short-grain White Rice enriched contains 5.2 times more Energy and 9.2 times more Carbohydrate than Cooked Broccoli Raab.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• 1 kilogram of Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 6 in one kilogram.