Comparing Nutrients in 1 pound Broccoli Raab VS UNCLE BENS Cooked Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Broccoli Raab	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	3.44% 100kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	3.97% 3.86g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	3% 0.97g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	109% 142g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	0.94% 0.68g	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	1.06% 0.77g	0% 0g	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	% 0.45g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 0.68g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	66% 594μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	54% 8.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	38.4% 0.5mg	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	94% 376μg	4.54% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	49% 7.35mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	49% 490mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	65% 0.59mg	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	121% 9.7mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	225% 5.17mg	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	47.3% 331mg	62.2% 435mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	8.14% 277mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	77.5% 42.6μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11.3% 420g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS UNCLE BENS Cooked Parboiled Brown Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Raab versus 1 lb of UNCLE BENS Cooked Parboiled Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Broccoli Raab vs UNCLE BENS Cooked Parboiled Brown Rice:

• 1 pound of Broccoli Raab has 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B6, 20.8 times more Vitamin B9, more Vitamin E and 560 times more Vitamin K than UNCLE BENS Cooked Parboiled Brown Rice.
• While 1 lb of UNCLE BENS Cooked Parboiled Brown Rice contains 1.6 times more Vitamin B3 than Raw Broccoli Raab.
• Both Broccoli Raab and UNCLE BENS Cooked Parboiled Brown Rice provide similar amounts of Vitamin B5 per one pound.
• 1 pound of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K

Comparing minerals per 1 pound for Broccoli Raab vs UNCLE BENS Cooked Parboiled Brown Rice:

• 1 pound of Broccoli Raab has 36 times more Calcium, 4 times more Iron, 3.2 times more Potassium, 8.3 times more Sodium and 1.4 times more Water than UNCLE BENS Cooked Parboiled Brown Rice.
• While 1 lb of UNCLE BENS Cooked Parboiled Brown Rice contains 3.1 times more Copper, 1.8 times more Magnesium, 2.9 times more Manganese, 1.3 times more Phosphorus and 9.4 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and UNCLE BENS Cooked Parboiled Brown Rice contain similar levels of Zinc per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium
• 1 pound of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 23.6 times more Omega 3 and 1.6 times more Fiber than UNCLE BENS Cooked Parboiled Brown Rice.
• While 1 lb of UNCLE BENS Cooked Parboiled Brown Rice contains 6.7 times more Energy and 11 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and UNCLE BENS Cooked Parboiled Brown Rice offer comparable quantities of Protein per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• 1 pound of UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 6 in one pound.