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

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice enriched	9%	2%	89%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Cooked Regular Long-grain White Rice enriched	Boiled Cauliflower	Recommended Dietary Allowance
Energy	45% 1300kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	31.6% 41g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	28.7% 21g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	60.5% 23g	38g per day for Men 19-50 years
Protein	48% 27g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice enriched	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	133% 1.73mg	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	145% 580μg	110% 440μg	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	492% 443mg	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	2.67% 0.4mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice enriched	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	10% 100mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	10.3% 411μg	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	150% 12mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	205% 4.7mg	57.4% 1.32mg	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	61.4% 430mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	18.5% 684g	25% 930g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 kilogram of Cooked Regular Long-grain White Rice enriched vs Boiled Cauliflower:

• 1 kilogram of Cooked Regular Long-grain White Rice enriched has 3.9 times more Vitamin B1, 3.6 times more Vitamin B3 and 1.3 times more Vitamin B9 than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 4 times more Vitamin B2, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Cooked Regular Long-grain White Rice enriched.
• 1 kilogram of Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin B2, Vitamin C and Vitamin K
• Both Cooked Regular Long-grain White Rice enriched as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Cooked Regular Long-grain White Rice enriched has 3.8 times more Copper, 3.8 times more Iron, 1.3 times more Magnesium, 3.6 times more Manganese, 1.3 times more Phosphorus, 12.5 times more Selenium and 2.9 times more Zinc than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 4.1 times more Potassium and 1.4 times more Water than Cooked Regular Long-grain White Rice enriched.
• 1 kilogram of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Potassium
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Copper, Selenium and Zinc
• Both Cooked Regular Long-grain White Rice enriched as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Regular Long-grain White Rice enriched has 5.7 times more Energy, 6.9 times more Carbohydrate and 1.5 times more Protein than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 12.8 times more Omega 3, 41.6 times more Sugars and 5.8 times more Fiber than Cooked Regular Long-grain White Rice enriched.
• 1 kilogram of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3 and Fiber
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy
• Both Cooked Regular Long-grain White Rice enriched as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in one kilogram.