Comparing Nutrients in 1 kilogram Boiled Cauliflower VS Dry parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Boiled Cauliflower	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	7.93% 230kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	9.2% 2.94g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	18% 3.05g	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	622% 809g	130g per day for Men 19-50 years
Sugars	28.7% 21g	4.55% 3.3g	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	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	NA	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	60.5% 23g	47.4% 18g	38g per day for Men 19-50 years
Protein	33% 18.4g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Dry parboiled enriched Long-grain 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	503% 6.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	316% 50.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	134% 6.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	348% 4.5mg	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	643% 2570μg	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% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	16% 160mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	316% 2.84mg	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	416% 33.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	450% 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	45.7% 320mg	219% 1530mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	51% 1740mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	93% 10mg	11mg per day for Men 19-50 years
Water	25% 930g	2.66% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Dry parboiled enriched Long-grain White Rice per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Cauliflower vs Dry parboiled enriched Long-grain White Rice:

• 1 kilogram of Boiled Cauliflower has more Vitamin C and 138 times more Vitamin K than Dry parboiled enriched Long-grain White Rice.
• While 1 kg of Dry parboiled enriched Long-grain White Rice contains 14.4 times more Vitamin B1, 12.3 times more Vitamin B3, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 5.8 times more Vitamin B9 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Dry parboiled enriched Long-grain White Rice provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Cauliflower as well as Dry parboiled enriched Long-grain 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 Dry parboiled enriched Long-grain White Rice:

• 1 kilogram of Boiled Cauliflower has 9.4 times more Water than Dry parboiled enriched Long-grain White Rice.
• While 1 kg of Dry parboiled enriched Long-grain White Rice contains 4.4 times more Calcium, 15.8 times more Copper, 10.4 times more Iron, 3 times more Magnesium, 7.8 times more Manganese, 4.8 times more Phosphorus, 33.2 times more Selenium and 6 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Dry parboiled enriched Long-grain White Rice contain similar levels of Potassium per one kilogram.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Cauliflower has 9.8 times more Omega 3, 6.3 times more Sugars and 1.3 times more Fiber than Dry parboiled enriched Long-grain White Rice.
• While 1 kg of Dry parboiled enriched Long-grain White Rice contains 16.3 times more Energy, 19.7 times more Carbohydrate and 4.1 times more Protein than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy
• 1 kilogram of Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3
• Both Boiled and Drained Cauliflower as well as Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 6 in one kilogram.