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

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Broccoli Raab	Recommended Dietary Allowance
Energy	19.2% 558kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	9.94% 13g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	2.38% 1.72g	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	0.13% 0.091g	1.06% 0.77g	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	% 0.045g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0.5g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	23.6% 13g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.5% 10.5mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.47mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.4% 0.71mg	59.7% 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	92% 367μg	94% 376μg	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	102% 92mg	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	0.3% 0.045mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Broccoli Raab	Recommended Dietary Allowance
Calcium	8.6% 86mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	21% 0.19mg	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	103% 8.2mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	78% 1.8mg	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	35.6% 249mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	7.47% 254mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	8.63% 319g	11.3% 420g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked parboiled enriched Long-grain White Rice has 1.3 times more Vitamin B1 and 1.9 times more Vitamin B3 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 6.8 times more Vitamin B2, more Vitamin C, 162 times more Vitamin E and more Vitamin K than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Broccoli Raab provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C, Vitamin E and Vitamin K
• Both Cooked parboiled enriched Long-grain White Rice as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked parboiled enriched Long-grain White Rice has 1.7 times more Copper and 9.3 times more Selenium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 5.7 times more Calcium, 2.4 times more Magnesium, 1.3 times more Phosphorus, 3.5 times more Potassium, 16.5 times more Sodium, 2.1 times more Zinc and 1.3 times more Water than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Broccoli Raab contain similar levels of Iron and Manganese per one pound.
• 1 pound of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium and Potassium
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked parboiled enriched Long-grain White Rice has 5.6 times more Energy and 9.1 times more Carbohydrate than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 11.1 times more Omega 3 and 3 times more Fiber than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Broccoli Raab offer comparable quantities of Protein per one pound.
• 1 pound of Cooked parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• Both Cooked parboiled enriched Long-grain White Rice as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.