Comparing Nutrients in 1 kilogram Boiled Cauliflower VS Cooked Short-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Boiled Cauliflower	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	7.93% 230kcal	45% 1300kcal	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	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	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	31.6% 41g	221% 287g	130g per day for Men 19-50 years
Sugars	28.7% 21g	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	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	NA	38g per day for Men 19-50 years
Protein	33% 18.4g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Cooked Short-grain White Rice enriched	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	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	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	110% 440μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	16% 160mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	40% 3.2mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	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	45.7% 320mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	25% 930g	18.5% 685g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Cooked Short-grain White Rice enriched per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Cauliflower 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 Boiled Cauliflower vs Cooked Short-grain White Rice enriched:

• 1 kilogram of Boiled Cauliflower has 3.3 times more Vitamin B2, 1.3 times more Vitamin B5, 2.9 times more Vitamin B6 and more Vitamin C than Cooked Short-grain White Rice enriched.
• While 1 kg of Cooked Short-grain White Rice enriched contains 3.9 times more Vitamin B1, 3.6 times more Vitamin B3 and 1.3 times more Vitamin B9 than Boiled and Drained Cauliflower.
• 1 kilogram of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Boiled and Drained Cauliflower as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cauliflower vs Cooked Short-grain White Rice enriched:

• 1 kilogram of Boiled Cauliflower has 5.5 times more Potassium and 1.4 times more Water than Cooked Short-grain White Rice enriched.
• While 1 kg of Cooked Short-grain White Rice enriched contains 4 times more Copper, 4.6 times more Iron, 2.7 times more Manganese, 12.5 times more Selenium and 2.4 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Cooked Short-grain White Rice enriched contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Copper, Selenium and Zinc
• 1 kilogram of Cooked Short-grain White Rice enriched lack sufficient amounts of Magnesium and Potassium
• Both Boiled and Drained Cauliflower as well as Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Cauliflower has 18.6 times more Omega 3 than Cooked Short-grain White Rice enriched.
• While 1 kg of Cooked Short-grain White Rice enriched contains 5.7 times more Energy, 7 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy
• 1 kilogram of Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3
• Both Boiled and Drained Cauliflower as well as Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 6 in one kilogram.