Comparing Nutrients in 1 pound Dry instant Long-grain White Rice, enriched VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Broccoli Raab	Recommended Dietary Allowance
Energy	59.4% 1724kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.26g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	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	5.4% 0.92g	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	287% 373g	9.94% 13g	130g per day for Men 19-50 years
Sugars	0.31% 0.23g	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	% 0.091g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 0.5g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	63.3% 35.5g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	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	350% 4.2mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 31.8mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	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	312% 1247μg	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	1.2% 0.18mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	Broccoli Raab	Recommended Dietary Allowance
Calcium	9.98% 100mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	89.2% 0.8mg	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	357% 28.6mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	194% 4.47mg	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	76.5% 535mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	307% 169μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	1.03% 38g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry instant Long-grain White Rice, enriched VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Dry instant Long-grain White Rice, enriched 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 Dry instant Long-grain White Rice, enriched vs Broccoli Raab:

• 1 pound of Dry instant Long-grain White Rice, enriched has 5.7 times more Vitamin B1, 5.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.3 times more Vitamin B9 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 4.6 times more Vitamin B2, 1.4 times more Vitamin B6, more Vitamin C, 40.5 times more Vitamin E and 2240 times more Vitamin K than Dry instant Long-grain White Rice, enriched.
• 1 pound of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Dry instant Long-grain White Rice, enriched as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dry instant Long-grain White Rice, enriched vs Broccoli Raab:

• 1 pound of Dry instant Long-grain White Rice, enriched has 4.2 times more Copper, 2.9 times more Iron, 2.5 times more Manganese, 1.6 times more Phosphorus, 37.2 times more Selenium and 1.9 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 4.9 times more Calcium, 1.6 times more Magnesium, 7.3 times more Potassium, 3.3 times more Sodium and 11 times more Water than Dry instant Long-grain White Rice, enriched.
• 1 pound of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Potassium
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry instant Long-grain White Rice, enriched has 17.3 times more Energy, 28.9 times more Carbohydrate and 2.5 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 11.1 times more Omega 3 and 1.4 times more Fiber than Dry instant Long-grain White Rice, enriched.
• 1 pound of Dry instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• Both Dry instant Long-grain White Rice, enriched as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.