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

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice enriched	9%	2%	89%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cooked Regular Long-grain White Rice enriched	Cauliflower	Recommended Dietary Allowance
Energy	45% 1300kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	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	217% 282g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	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	NA	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	NA	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	10.5% 4g	52.6% 20g	38g per day for Men 19-50 years
Protein	48% 27g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice enriched	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	145% 580μg	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	2.67% 0.4mg	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 Regular Long-grain White Rice enriched	Cauliflower	Recommended Dietary Allowance
Calcium	10% 100mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	10.3% 411μg	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	150% 12mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	205% 4.7mg	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	61.4% 430mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	88% 2990mg	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	20% 300mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	18.5% 684g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Regular Long-grain White Rice enriched VS 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 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 Cauliflower:

• 1 kilogram of Cooked Regular Long-grain White Rice enriched has 3.3 times more Vitamin B1 and 2.9 times more Vitamin B3 than Cauliflower.
• While 1 kg of Raw Cauliflower contains 4.6 times more Vitamin B2, 1.7 times more Vitamin B5, 2 times more Vitamin B6, more Vitamin C and more Vitamin K than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Cauliflower provide similar amounts of Vitamin B9 per one kilogram.
• 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 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 Regular Long-grain White Rice enriched vs Cauliflower:

• 1 kilogram of Cooked Regular Long-grain White Rice enriched has 1.8 times more Copper, 2.9 times more Iron, 3 times more Manganese, 12.5 times more Selenium and 1.8 times more Zinc than Cauliflower.
• While 1 kg of Raw Cauliflower contains 2.2 times more Calcium, 8.5 times more Potassium, 30 times more Sodium and 1.3 times more Water than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Cauliflower contain similar levels of Magnesium and Phosphorus per one kilogram.
• 1 kilogram of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium and Potassium
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium
• Both Cooked Regular Long-grain White Rice enriched as well as Raw Cauliflower lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Regular Long-grain White Rice enriched has 5.2 times more Energy, 5.7 times more Carbohydrate and 1.4 times more Protein than Cauliflower.
• While 1 kg of Raw Cauliflower contains 38.2 times more Sugars and 5 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 Fiber
• 1 kilogram of Cauliflower provide inadequate amounts of Energy
• Both Cooked Regular Long-grain White Rice enriched as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.