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

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled Long-grain White Rice	8%	3%	89%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Dry parboiled Long-grain White Rice	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	129% 3740kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.94g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	18% 3.05g	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	622% 809g	24% 31g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	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	0.28% 0.2g	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	% 1.1g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 1.5g	g per day for Men 19-50 years
Fiber	47.4% 18g	73.7% 28g	38g per day for Men 19-50 years
Protein	134% 75g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled Long-grain White Rice	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	187% 2.24mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	316% 50.5mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	134% 6.7mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	348% 4.5mg	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	20% 80μg	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	2% 0.3mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled Long-grain White Rice	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	71% 710mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	316% 2.84mg	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	93% 7.4mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	450% 10.4mg	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	219% 1530mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	51% 1740mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	362% 199μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	93% 10mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	2.66% 99g	24.7% 914g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Dry parboiled Long-grain White 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 Dry parboiled Long-grain White Rice vs Cooked Broccoli Raab:

• 1 kilogram of Dry parboiled Long-grain White Rice has 1.3 times more Vitamin B1, 2.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.1 times more Vitamin B6 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.8 times more Vitamin B2, 8.9 times more Vitamin B9, more Vitamin C, 84.3 times more Vitamin E and 2560 times more Vitamin K than Dry parboiled Long-grain White Rice.
• 1 kilogram of Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Dry parboiled Long-grain White 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 Dry parboiled Long-grain White Rice vs Cooked Broccoli Raab:

• 1 kilogram of Dry parboiled Long-grain White Rice has 3.8 times more Copper, 2.7 times more Manganese, 1.9 times more Phosphorus, 15.3 times more Selenium and 1.9 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.7 times more Calcium, 1.7 times more Iron, 2 times more Potassium, 28 times more Sodium and 9.3 times more Water than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Cooked Broccoli Raab contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry parboiled Long-grain White Rice has 15 times more Energy, 25.9 times more Carbohydrate and 2 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 11.8 times more Omega 3 and 1.6 times more Fiber than Dry parboiled Long-grain White Rice.
• 1 kilogram of Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Dry parboiled Long-grain White Rice as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.