Comparing Nutrients in 1 kilogram Boiled Cauliflower VS Cooked Glutinous White Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Cooked Glutinous White Rice	9%	2%	89%

Macro Nutrients

	Boiled Cauliflower	Cooked Glutinous White Rice	Recommended Dietary Allowance
Energy	7.93% 230kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	162% 211g	130g per day for Men 19-50 years
Sugars	28.7% 21g	0.69% 0.5g	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	60.5% 23g	26.3% 10g	38g per day for Men 19-50 years
Protein	33% 18.4g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Cooked Glutinous White Rice	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	20% 0.26mg	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	110% 440μg	2.5% 10μg	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	492% 443mg	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	4.67% 0.7mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Cooked Glutinous White Rice	Recommended Dietary Allowance
Calcium	16% 160mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	54.4% 0.49mg	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	40% 3.2mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	114% 2.62mg	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	45.7% 320mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	102% 56μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	25% 930g	20.7% 766g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Cooked Glutinous White Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Cauliflower versus 1 kg of Cooked Glutinous White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Cauliflower vs Cooked Glutinous White Rice:

• 1 kilogram of Boiled Cauliflower has 2.1 times more Vitamin B1, 4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5, 6.7 times more Vitamin B6, 44 times more Vitamin B9, more Vitamin C and more Vitamin K than Cooked Glutinous White Rice.
• 1 kilogram of Cooked Glutinous White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Cauliflower as well as Cooked Glutinous White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cauliflower vs Cooked Glutinous White Rice:

• 1 kilogram of Boiled Cauliflower has 2.3 times more Iron, 1.8 times more Magnesium, 4 times more Phosphorus, 14.2 times more Potassium and 1.2 times more Water than Cooked Glutinous White Rice.
• While 1 kg of Cooked Glutinous White Rice contains 2.7 times more Copper, 2 times more Manganese, 9.3 times more Selenium and 2.4 times more Zinc than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Copper, Selenium and Zinc
• 1 kilogram of Cooked Glutinous White Rice lack sufficient amounts of Iron, Magnesium, Phosphorus and Potassium
• Both Boiled and Drained Cauliflower as well as Cooked Glutinous White Rice lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Cauliflower has 55.7 times more Omega 3, 41.6 times more Sugars and 2.3 times more Fiber than Cooked Glutinous White Rice.
• While 1 kg of Cooked Glutinous White Rice contains 4.2 times more Energy and 5.1 times more Carbohydrate than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Cooked Glutinous White Rice offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy
• 1 kilogram of Cooked Glutinous White Rice provide inadequate amounts of Omega 3
• Both Boiled and Drained Cauliflower as well as Cooked Glutinous White Rice provide inadequate amounts of Omega 6 in one kilogram.