Comparing Nutrients in 1 kilogram Cooked parboiled Long-grain White Rice VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled Long-grain White Rice	10%	3%	87%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Broccoli Raab	Recommended Dietary Allowance
Energy	42.4% 1230kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 261g	22% 28.5g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 1.1g	g per day for Men 19-50 years
Fiber	23.7% 9g	71% 27g	38g per day for Men 19-50 years
Protein	52% 29g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.6% 3.23mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	132% 1.7mg	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	7.5% 30μg	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled Long-grain White Rice	Broccoli Raab	Recommended Dietary Allowance
Calcium	19% 190mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	46.7% 0.42mg	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	30% 2.4mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	19% 704g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked parboiled Long-grain White Rice VS Broccoli Raab per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked parboiled Long-grain White Rice vs Broccoli Raab:

• 1 kilogram of Cooked parboiled Long-grain White Rice has 1.9 times more Vitamin B3 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 2.2 times more Vitamin B1, 6.8 times more Vitamin B2, 27.7 times more Vitamin B9, more Vitamin C, 162 times more Vitamin E and more Vitamin K than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Broccoli Raab provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked parboiled Long-grain White Rice as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked parboiled Long-grain White Rice vs Broccoli Raab:

• 1 kilogram of Cooked parboiled Long-grain White Rice has 1.7 times more Copper and 9.3 times more Selenium than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 5.7 times more Calcium, 8.9 times more Iron, 2.4 times more Magnesium, 1.3 times more Phosphorus, 3.5 times more Potassium, 16.5 times more Sodium, 2.1 times more Zinc and 1.3 times more Water than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Broccoli Raab contain similar levels of Manganese per one kilogram.
• 1 kilogram of Cooked parboiled Long-grain White Rice lack sufficient amounts of Calcium and Potassium
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked parboiled Long-grain White Rice has 5.6 times more Energy and 9.1 times more Carbohydrate than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 11.1 times more Omega 3 and 3 times more Fiber than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Broccoli Raab offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 3
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• Both Cooked parboiled Long-grain White Rice as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.