Comparing Nutrients in 1 pound Cauliflower VS Dry parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Cauliflower	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	3.9% 113kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	4.8% 4.67g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	4.17% 1.33g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	17.3% 22.5g	282% 367g	130g per day for Men 19-50 years
Sugars	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.95g	g per day for Men 19-50 years
Fiber	24% 9.07g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	228% 2.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	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	64.6% 259μg	291% 1166μg	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	243% 219mg	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	2.4% 0.36mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	9.98% 100mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	143% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	24% 1.9mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	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	28.5% 200mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	23.2% 789mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	11.3% 418g	1.2% 44.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Dry parboiled enriched Long-grain White Rice per 1 lb

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

Lets compare vitamin content per 1 pound of Cauliflower vs Dry parboiled enriched Long-grain White Rice:

• 1 pound of Cauliflower has more Vitamin C and 155 times more Vitamin K than Dry parboiled enriched Long-grain White Rice.
• While 1 lb of Dry parboiled enriched Long-grain White Rice contains 12.1 times more Vitamin B1, 10 times more Vitamin B3, 2.5 times more Vitamin B6 and 4.5 times more Vitamin B9 than Raw Cauliflower.
• Both Cauliflower and Dry parboiled enriched Long-grain White Rice provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Cauliflower vs Dry parboiled enriched Long-grain White Rice:

• 1 pound of Cauliflower has 1.7 times more Potassium, 15 times more Sodium and 9.3 times more Water than Dry parboiled enriched Long-grain White Rice.
• While 1 lb of Dry parboiled enriched Long-grain White Rice contains 3.2 times more Calcium, 7.3 times more Copper, 7.9 times more Iron, 1.8 times more Magnesium, 6.7 times more Manganese, 3.5 times more Phosphorus, 33.2 times more Selenium and 3.8 times more Zinc than Raw Cauliflower.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cauliflower has 5.8 times more Sugars than Dry parboiled enriched Long-grain White Rice.
• While 1 lb of Dry parboiled enriched Long-grain White Rice contains 15 times more Energy, 16.3 times more Carbohydrate and 3.9 times more Protein than Raw Cauliflower.
• Both Cauliflower and Dry parboiled enriched Long-grain White Rice offer comparable quantities of Fiber per one pound.
• 1 pound of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in one pound.