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

Macros Ratio

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

Macro Nutrients

	Cooked Broccoli Raab	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	3.9% 113kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	4.8% 4.67g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	4.17% 1.33g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	8.14% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	282% 367g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	2.06% 1.5g	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	1.5% 1.1g	0.13% 0.091g	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	% 1.04g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0.95g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	31% 17.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	114% 1030μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	84.7% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	158% 2.05mg	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	80.5% 322μg	9.07% 36.3μg	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	186% 168mg	0% 0mg	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	76.5% 11.5mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	53.5% 535mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	143% 1.3mg	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	72% 5.76mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	204% 4.7mg	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	53% 372mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	23.2% 789mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	11.2% 415g	1.2% 44.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab versus 1 lb of Dry parboiled Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Dry parboiled Long-grain White Rice:

• 1 pound of Cooked Broccoli Raab has 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.
• While 1 lb of Dry parboiled Long-grain White Rice contains 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.
• 1 pound of Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Dry parboiled Long-grain White Rice:

• 1 pound of Cooked Broccoli Raab has 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.
• While 1 lb of Dry parboiled Long-grain White Rice contains 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.
• Both Cooked Broccoli Raab and Dry parboiled Long-grain White Rice contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

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