Comparing Nutrients in 1 pound Broccoli Raab VS Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Wild Rice	16%	3%	81%

Macro Nutrients

	Broccoli Raab	Wild Rice	Recommended Dietary Allowance
Energy	3.44% 100kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	85% 1.36g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	261% 340g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	15.6% 11.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	% 3.04g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	74% 28g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	119% 67g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Wild Rice	Recommended Dietary Allowance
Vitamin A	66% 594μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	191% 30.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	136% 1.77mg	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	108% 431μg	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	102% 92mg	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	49% 7.35mg	24.8% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Wild Rice	Recommended Dietary Allowance
Calcium	49% 490mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	264% 2.38mg	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	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	191% 803mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	262% 6.03mg	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	281% 1964mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	57% 1937mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	246% 27mg	11mg per day for Men 19-50 years
Water	11.3% 420g	0.95% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Wild Rice per 1 lb

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

Lets compare vitamin content per 1 pound of Broccoli Raab vs Wild Rice:

• 1 pound of Broccoli Raab has 131 times more Vitamin A, 1.4 times more Vitamin B1, more Vitamin C, 2 times more Vitamin E and 117.9 times more Vitamin K than Wild Rice.
• While 1 lb of Raw Wild Rice contains 2 times more Vitamin B2, 5.5 times more Vitamin B3, 3.3 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Wild Rice provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Wild Rice have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Raw Wild Rice have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Wild Rice:

• 1 pound of Broccoli Raab has 5.1 times more Calcium, 4.7 times more Sodium and 11.9 times more Water than Wild Rice.
• While 1 lb of Raw Wild Rice contains 12.5 times more Copper, 8 times more Magnesium, 3.4 times more Manganese, 5.9 times more Phosphorus, 2.2 times more Potassium, 2.8 times more Selenium and 7.7 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Wild Rice contain similar levels of Iron per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Wild Rice contains 16.2 times more Energy, 1.6 times more Omega 3, 13 times more Omega 6, 26.3 times more Carbohydrate, 6.6 times more Sugars, 2.3 times more Fiber and 4.6 times more Protein than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6