Comparing Nutrients in 1 kilogram Long-grain Brown Rice VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Cauliflower	26%	8%	66%

Macro Nutrients

	Long-grain Brown Rice	Cauliflower	Recommended Dietary Allowance
Energy	127% 3670kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	57% 9.7g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	587% 763g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	26.3% 19g	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	0% 0g	13.4% 9.7g	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	% 0g	% 9.4g	g per day for Men 19-50 years
Sucrose	% 6.6g	% 0g	g per day for Men 19-50 years
Fiber	95% 36g	52.6% 20g	38g per day for Men 19-50 years
Protein	135% 75.4g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	451% 5.4mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	406% 65mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	212% 10.6mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	367% 4.77mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	166% 50μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	57.5% 230μg	143% 570μg	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	0% 0mg	536% 482mg	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	40% 6mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Cauliflower	Recommended Dietary Allowance
Calcium	9% 90mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	336% 3.02mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	161% 13mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	276% 1160mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	1240% 28.5mg	67.4% 1.55mg	2.3mg per day for Men 19-50 years
Molybdenum	1420% 639μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	444% 3110mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	194% 21.3mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	3.2% 118g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Long-grain Brown Rice VS Cauliflower per 1 kg

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

Lets compare vitamin content per 1 kilogram of Long-grain Brown Rice vs Cauliflower:

• 1 kilogram of Long-grain Brown Rice has 10.8 times more Vitamin B1, 1.6 times more Vitamin B2, 12.8 times more Vitamin B3, 1.6 times more Vitamin B5, 2.6 times more Vitamin B6 and 7.5 times more Vitamin E than Cauliflower.
• While 1 kg of Raw Cauliflower contains 2.5 times more Vitamin B9, more Vitamin C and 25.8 times more Vitamin K than Raw Long-grain Brown Rice.
• 1 kilogram of Long-grain Brown Rice have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin E
• Both Raw Long-grain Brown Rice as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Long-grain Brown Rice vs Cauliflower:

• 1 kilogram of Long-grain Brown Rice has 7.7 times more Copper, 3.1 times more Iron, 7.7 times more Magnesium, 18.4 times more Manganese, 7.1 times more Phosphorus, 28.5 times more Selenium and 7.9 times more Zinc than Cauliflower.
• While 1 kg of Raw Cauliflower contains 2.4 times more Calcium, 6 times more Sodium and 7.8 times more Water than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Cauliflower contain similar levels of Potassium per one kilogram.
• 1 kilogram of Long-grain Brown Rice lack sufficient amounts of Calcium
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Long-grain Brown Rice has 14.7 times more Energy, 11.4 times more Fat, 2.1 times more Omega 3, 60.5 times more Omega 6, 15.3 times more Carbohydrate, 1.8 times more Fiber and 3.9 times more Protein than Cauliflower.
• While 1 kg of Raw Cauliflower contains 2.9 times more Sugars than Raw Long-grain Brown Rice.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6