Comparing Nutrients in 1 kilogram Cooked Short-grain White Rice enriched VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice enriched	7%	1%	92%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cooked Short-grain White Rice enriched	Broccoli Raab	Recommended Dietary Allowance
Energy	45% 1300kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	221% 287g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	NA	71% 27g	38g per day for Men 19-50 years
Protein	42% 23.6g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice enriched	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	148% 590μg	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	NA	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice enriched	Broccoli Raab	Recommended Dietary Allowance
Calcium	1% 10mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	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	183% 14.6mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	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	47% 330mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	18.5% 685g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Short-grain White Rice enriched VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Short-grain White Rice enriched 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 Short-grain White Rice enriched vs Broccoli Raab:

• 1 kilogram of Cooked Short-grain White Rice enriched has 1.2 times more Vitamin B3 and 1.2 times more Vitamin B5 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains more Vitamin A, 8.1 times more Vitamin B2, 2.9 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Cooked Short-grain White Rice enriched.
• Both Cooked Short-grain White Rice enriched and Broccoli Raab provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Cooked Short-grain White Rice enriched 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 Short-grain White Rice enriched vs Broccoli Raab:

• 1 kilogram of Cooked Short-grain White Rice enriched has 1.7 times more Copper and 7.5 times more Selenium than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 108 times more Calcium, 1.5 times more Iron, 2.8 times more Magnesium, 2.2 times more Phosphorus, 7.5 times more Potassium, more Sodium, 1.9 times more Zinc and 1.4 times more Water than Cooked Short-grain White Rice enriched.
• Both Cooked Short-grain White Rice enriched and Broccoli Raab contain similar levels of Manganese per one kilogram.
• 1 kilogram of Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium, Magnesium and Potassium
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Short-grain White Rice enriched has 5.9 times more Energy and 10.1 times more Carbohydrate than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 21 times more Omega 3 and 1.3 times more Protein than Cooked Short-grain White Rice enriched.
• 1 kilogram of Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Short-grain White Rice enriched as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.