Comparing Nutrients in 1 kilogram UNCLE BEN'S Dry Parboiled Brown Rice VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	UNCLE BEN'S Dry Parboiled Brown Rice	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	128% 3700kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	47.7% 8.1g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	605% 787g	24% 31g	130g per day for Men 19-50 years
Sugars	6.9% 5g	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	% 5g	% 1.5g	g per day for Men 19-50 years
Fiber	92% 35g	73.7% 28g	38g per day for Men 19-50 years
Protein	136% 76g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	UNCLE BEN'S Dry Parboiled Brown Rice	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	231% 2.77mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.8% 0.92mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	311% 49.7mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.95mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	313% 4.07mg	169% 2.2mg	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	35% 140μg	178% 710μg	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	411% 370mg	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	6% 0.9mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BEN'S Dry Parboiled Brown Rice	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	8% 80mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	363% 3.27mg	83.3% 0.75mg	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	145% 11.6mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	233% 980mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	1293% 29.8mg	165% 3.8mg	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	393% 2750mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	64.4% 2190mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	458% 252μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	178% 19.6mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	2.65% 98g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: UNCLE BEN'S Dry Parboiled Brown Rice VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of UNCLE BEN'S Dry Parboiled Brown Rice versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of UNCLE BEN'S Dry Parboiled Brown Rice vs Cooked Broccoli Raab:

• 1 kilogram of UNCLE BEN'S Dry Parboiled Brown Rice has 1.6 times more Vitamin B1, 2.5 times more Vitamin B3, 2 times more Vitamin B5 and 1.9 times more Vitamin B6 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Vitamin A, 1.5 times more Vitamin B2, 5.1 times more Vitamin B9, more Vitamin C, 28.1 times more Vitamin E and 284.4 times more Vitamin K than UNCLE BEN'S Dry Parboiled Brown Rice.
• 1 kilogram of UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for UNCLE BEN'S Dry Parboiled Brown Rice vs Cooked Broccoli Raab:

• 1 kilogram of UNCLE BEN'S Dry Parboiled Brown Rice has 4.4 times more Copper, 3.6 times more Magnesium, 7.8 times more Manganese, 3.4 times more Phosphorus, 19.4 times more Selenium and 3.6 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 14.8 times more Calcium, 1.6 times more Potassium, 9.3 times more Sodium and 9.3 times more Water than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Cooked Broccoli Raab contain similar levels of Iron per one kilogram.
• 1 kilogram of UNCLE BEN'S Dry Parboiled Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of UNCLE BEN'S Dry Parboiled Brown Rice has 14.8 times more Energy, 5.3 times more Fat, 26.2 times more Omega 6, 25.2 times more Carbohydrate, 1.3 times more Fiber and 2 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 7.7 times more Omega 3 than UNCLE BEN'S Dry Parboiled Brown Rice.
• 1 kilogram of UNCLE BEN'S Dry Parboiled Brown Rice provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6