Comparing Nutrients in 1 pound Chinese restaurant steamed white Rice VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Chinese restaurant steamed white Rice	8%	2%	90%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Chinese restaurant steamed white Rice	Broccoli Raab	Recommended Dietary Allowance
Energy	23.6% 685kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	NA	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	NA	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	NA	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 154g	9.94% 13g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 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	26% 14.5g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Chinese restaurant steamed white Rice	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.57mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.68% 0.1mg	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	5.67% 22.7μg	94% 376μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese restaurant steamed white Rice	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	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	22% 1.77mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	88.4% 2.03mg	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	21.4% 150mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	2.67% 91mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	7.66% 283g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese restaurant steamed white Rice VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Chinese restaurant steamed 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 Chinese restaurant steamed white Rice vs Broccoli Raab:

• 1 lb of Raw Broccoli Raab contains 10.1 times more Vitamin B1, 8.6 times more Vitamin B2, 2.2 times more Vitamin B3, 7.8 times more Vitamin B6 and 16.6 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• 1 pound of Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9

Comparing minerals per 1 pound for Chinese restaurant steamed white Rice vs Broccoli Raab:

• 1 lb of Raw Broccoli Raab contains 21.6 times more Calcium, 5.5 times more Iron, 4.4 times more Magnesium, 2.2 times more Phosphorus, 9.8 times more Potassium, 6.6 times more Sodium and 1.5 times more Water than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice and Broccoli Raab contain similar levels of Copper, Manganese and Zinc per one pound.
• 1 pound of Chinese restaurant steamed white Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chinese restaurant steamed white Rice has 6.9 times more Energy and 11.9 times more Carbohydrate than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 3 times more Fiber than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice and Broccoli Raab offer comparable quantities of Protein per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy