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

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Cauliflower	Recommended Dietary Allowance
Energy	42.4% 1230kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	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	200% 261g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	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	0.28% 0.2g	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	% 0.1g	% 9.4g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 0g	g per day for Men 19-50 years
Fiber	23.7% 9g	52.6% 20g	38g per day for Men 19-50 years
Protein	52% 29g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White 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	177% 2.12mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.6% 3.23mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	142% 1.84mg	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	203% 810μg	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	0.67% 0.1mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Cauliflower	Recommended Dietary Allowance
Calcium	19% 190mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	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	226% 18mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	67.4% 1.55mg	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	78.6% 550mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	19% 704g	25% 921g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Cooked parboiled enriched Long-grain White Rice has 4.2 times more Vitamin B1, 4.6 times more Vitamin B3 and 1.4 times more Vitamin B9 than Cauliflower.
• While 1 kg of Raw Cauliflower contains 3.2 times more Vitamin B2, 2.1 times more Vitamin B5, more Vitamin C and more Vitamin K than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Cauliflower provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B2, Vitamin C and Vitamin K
• Both Cooked parboiled enriched Long-grain White Rice as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Cooked parboiled enriched Long-grain White Rice has 1.8 times more Copper, 4.3 times more Iron, 2.3 times more Manganese, 1.3 times more Phosphorus, 15.5 times more Selenium and 1.4 times more Zinc than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.7 times more Magnesium, 5.3 times more Potassium, 15 times more Sodium and 1.3 times more Water than Cooked parboiled enriched Long-grain White Rice.
• 1 kilogram of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium and Potassium
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked parboiled enriched Long-grain White Rice has 4.9 times more Energy, 5.2 times more Carbohydrate and 1.5 times more Protein than Cauliflower.
• While 1 kg of Raw Cauliflower contains 17.4 times more Sugars and 2.2 times more Fiber than Cooked parboiled enriched Long-grain White Rice.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy
• Both Cooked parboiled enriched Long-grain White Rice as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.