Comparing Nutrients in 1 kilogram Cauliflower VS Cooked Regular Long-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cooked Regular Long-grain White Rice enriched	9%	2%	89%

Macro Nutrients

	Cauliflower	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Energy	8.62% 250kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	217% 282g	130g per day for Men 19-50 years
Sugars	26.3% 19g	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	13.4% 9.7g	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	% 9.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	10.5% 4g	38g per day for Men 19-50 years
Protein	34.3% 19g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	71.5% 0.93mg	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	143% 570μg	145% 580μg	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	536% 482mg	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	5.33% 0.8mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Calcium	22% 220mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	10.3% 411μg	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	52.5% 4.2mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	205% 4.7mg	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	63% 440mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	25% 921g	18.5% 684g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Cooked Regular Long-grain White Rice enriched per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cauliflower vs Cooked Regular Long-grain White Rice enriched:

• 1 kilogram of Cauliflower has 4.6 times more Vitamin B2, 1.7 times more Vitamin B5, 2 times more Vitamin B6, more Vitamin C and more Vitamin K than Cooked Regular Long-grain White Rice enriched.
• While 1 kg of Cooked Regular Long-grain White Rice enriched contains 3.3 times more Vitamin B1 and 2.9 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and Cooked Regular Long-grain White Rice enriched provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2, Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cauliflower vs Cooked Regular Long-grain White Rice enriched:

• 1 kilogram of Cauliflower has 2.2 times more Calcium, 1.3 times more Magnesium, 8.5 times more Potassium, 30 times more Sodium and 1.3 times more Water than Cooked Regular Long-grain White Rice enriched.
• While 1 kg of Cooked Regular Long-grain White Rice enriched contains 1.8 times more Copper, 2.9 times more Iron, 3 times more Manganese, 12.5 times more Selenium and 1.8 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Cooked Regular Long-grain White Rice enriched contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium
• 1 kilogram of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium and Potassium
• Both Raw Cauliflower as well as Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cauliflower has 38.2 times more Sugars and 5 times more Fiber than Cooked Regular Long-grain White Rice enriched.
• While 1 kg of Cooked Regular Long-grain White Rice enriched contains 5.2 times more Energy, 5.7 times more Carbohydrate and 1.4 times more Protein than Raw Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy
• 1 kilogram of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Fiber
• Both Raw Cauliflower as well as Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.