Comparing Nutrients in 1 kilogram Broccoli Raab VS Raw Enriched Short-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Broccoli Raab	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	7.6% 220kcal	123% 3580kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	609% 792g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71% 27g	73.7% 28g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Vitamin A	146% 1310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	471% 5.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	257% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	258% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	132% 1.7mg	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	208% 830μg	578% 2310μg	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	224% 202mg	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	108% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	108% 1080mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	233% 2.1mg	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	268% 21.4mg	529% 42.3mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	451% 10.4mg	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	104% 730mg	136% 950mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	275% 151μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	100% 11mg	11mg per day for Men 19-50 years
Water	25% 926g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Raw Enriched Short-grain White Rice per 1 kg

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

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

• 1 kilogram of Broccoli Raab has more Vitamin A, 2.7 times more Vitamin B2 and more Vitamin C than Raw Enriched Short-grain White Rice.
• While 1 kg of Raw Enriched Short-grain White Rice contains 3.5 times more Vitamin B1, 3.4 times more Vitamin B3, 4 times more Vitamin B5 and 2.8 times more Vitamin B9 than Raw Broccoli Raab.
• Both Broccoli Raab and Raw Enriched Short-grain White Rice provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Raw Enriched Short-grain White Rice:

• 1 kilogram of Broccoli Raab has 36 times more Calcium, 2.6 times more Potassium, 33 times more Sodium and 7 times more Water than Raw Enriched Short-grain White Rice.
• While 1 kg of Raw Enriched Short-grain White Rice contains 5 times more Copper, 2 times more Iron, 2.6 times more Manganese, 1.3 times more Phosphorus, 15.1 times more Selenium and 1.4 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Raw Enriched Short-grain White Rice contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium
• 1 kilogram of Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 7.9 times more Omega 3 than Raw Enriched Short-grain White Rice.
• While 1 kg of Raw Enriched Short-grain White Rice contains 16.3 times more Energy, 27.8 times more Carbohydrate and 2.1 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Raw Enriched Short-grain White Rice offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• 1 kilogram of Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 6 in one kilogram.