Comparing Nutrients in 1 pound Raw Medium-grain White Rice VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Raw Medium-grain White Rice	8%	1%	91%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Raw Medium-grain White Rice	Boiled Cauliflower	Recommended Dietary Allowance
Energy	56.3% 1633kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	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	277% 360g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	27.5% 10.4g	38g per day for Men 19-50 years
Protein	53.5% 30g	15% 8.35g	56g per day for Men 19-50 years

Vitamins

	Raw Medium-grain White Rice	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.08mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.6% 0.66mg	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	10.2% 41μg	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	NA	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	52% 62.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Medium-grain White Rice	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	4.1% 41mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	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	45.4% 3.63mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	217% 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	70% 490mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	48% 5.26mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	1.6% 58.5g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Medium-grain White Rice VS Boiled Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Raw Medium-grain White Rice 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 Raw Medium-grain White Rice vs Boiled Cauliflower:

• 1 pound of Raw Medium-grain White Rice has 1.7 times more Vitamin B1, 3.9 times more Vitamin B3 and 2.6 times more Vitamin B5 than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 4.9 times more Vitamin B9 and more Vitamin C than Raw Medium-grain White Rice.
• Both Raw Medium-grain White Rice and Boiled Cauliflower provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Raw Medium-grain White Rice have insufficient amounts of Vitamin C
• Both Raw Medium-grain White Rice as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Raw Medium-grain White Rice vs Boiled Cauliflower:

• 1 pound of Raw Medium-grain White Rice has 6.1 times more Copper, 2.5 times more Iron, 3.9 times more Magnesium, 8.3 times more Manganese, 3.4 times more Phosphorus and 6.8 times more Zinc than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 1.7 times more Potassium and 7.2 times more Water than Raw Medium-grain White Rice.
• 1 pound of Boiled Cauliflower lack sufficient amounts of Copper and Zinc
• Both Raw Medium-grain White Rice as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Medium-grain White Rice has 15.7 times more Energy, 19.3 times more Carbohydrate and 3.6 times more Protein than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 6.2 times more Omega 3 than Raw Medium-grain White Rice.
• 1 pound of Raw Medium-grain White Rice provide inadequate amounts of Omega 3
• 1 pound of Boiled Cauliflower provide inadequate amounts of Energy
• Both Raw Medium-grain White Rice as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in one pound.