Comparing Nutrients in 1 pound Rice Bran VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Rice Bran	Boiled Cauliflower	Recommended Dietary Allowance
Energy	49.4% 1433kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	97% 95g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	89.6% 1.43g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	191% 32.4g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	173% 225g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	13% 9.43g	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	1.25% 0.91g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	251% 95g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	108% 60.6g	15% 8.35g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1041% 12.5mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	964% 154mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	670% 33.5mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1420% 18.5mg	60.4% 0.78mg	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	71.4% 286μg	50% 200μg	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	223% 201mg	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	149% 22.3mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	52% 62.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	26% 259mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	367% 3.3mg	9.07% 0.082mg	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	1051% 84mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	843% 3543mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	2802% 64.5mg	26% 0.6mg	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	1087% 7607mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	198% 6736mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	129% 70.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	249% 27.4mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.75% 28g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Bran VS Boiled Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Rice Bran versus 1 lb of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Rice Bran vs Boiled Cauliflower:

• 1 pound of Rice Bran has 65.5 times more Vitamin B1, 5.5 times more Vitamin B2, 82.9 times more Vitamin B3, 14.5 times more Vitamin B5, 23.5 times more Vitamin B6, 1.4 times more Vitamin B9 and 70.3 times more Vitamin E than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains more Vitamin C and 7.3 times more Vitamin K than Crude Rice Bran.
• 1 pound of Rice Bran have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Boiled Cauliflower have insufficient amounts of Vitamin E
• Both Crude Rice Bran as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Rice Bran vs Boiled Cauliflower:

• 1 pound of Rice Bran has 3.6 times more Calcium, 40.4 times more Copper, 57.9 times more Iron, 86.8 times more Magnesium, 107.7 times more Manganese, 52.4 times more Phosphorus, 10.5 times more Potassium, 26 times more Selenium and 35.5 times more Zinc than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 15.2 times more Water than Crude Rice Bran.
• 1 pound of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rice Bran has 13.7 times more Energy, 46.3 times more Fat, 59.6 times more Saturated Fat, 1.9 times more Omega 3, 142.9 times more Omega 6, 12.1 times more Carbohydrate, 9.1 times more Fiber and 7.3 times more Protein than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 2.3 times more Sugars than Crude Rice Bran.
• 1 pound of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6