Comparing Nutrients in 1 kilogram Raw Enriched Short-grain White Rice VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Brussels Sprouts	Recommended Dietary Allowance
Energy	123% 3580kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	609% 792g	69% 89.5g	130g per day for Men 19-50 years
Sugars	NA	30.3% 22g	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% 9.3g	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	% 8.1g	g per day for Men 19-50 years
Sucrose	NA	% 4.6g	g per day for Men 19-50 years
Fiber	73.7% 28g	100% 38g	38g per day for Men 19-50 years
Protein	116% 65g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White Rice	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	471% 5.65mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	257% 41mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	258% 13mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	168% 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	578% 2310μg	153% 610μg	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	944% 850mg	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	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1475% 1770μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Enriched Short-grain White Rice	Brussels Sprouts	Recommended Dietary Allowance
Calcium	3% 30mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	77.8% 0.7mg	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	529% 42.3mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	451% 10.4mg	147% 3.37mg	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	136% 950mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	3.6% 133g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Enriched Short-grain White Rice VS Brussels Sprouts per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Enriched Short-grain White Rice versus 1 kg of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Raw Enriched Short-grain White Rice vs Brussels Sprouts:

• 1 kilogram of Raw Enriched Short-grain White Rice has 4.1 times more Vitamin B1, 5.5 times more Vitamin B3, 4.2 times more Vitamin B5 and 3.8 times more Vitamin B9 than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains more Vitamin A, 1.9 times more Vitamin B2, 1.3 times more Vitamin B6 and more Vitamin C than Raw Enriched Short-grain White Rice.
• 1 kilogram of Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Enriched Short-grain White Rice as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raw Enriched Short-grain White Rice vs Brussels Sprouts:

• 1 kilogram of Raw Enriched Short-grain White Rice has 3 times more Copper, 3 times more Iron, 3.1 times more Manganese, 1.4 times more Phosphorus, 9.4 times more Selenium and 2.6 times more Zinc than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 14 times more Calcium, 5.1 times more Potassium and 6.5 times more Water than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Brussels Sprouts contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Enriched Short-grain White Rice has 8.3 times more Energy, 8.8 times more Carbohydrate and 1.9 times more Protein than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 4.1 times more Omega 3 and 1.4 times more Fiber than Raw Enriched Short-grain White Rice.
• 1 kilogram of Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3
• 1 kilogram of Brussels Sprouts provide inadequate amounts of Energy
• Both Raw Enriched Short-grain White Rice as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in one kilogram.