Comparing Nutrients in 1 pound Wild Rice VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Wild Rice	16%	3%	81%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Wild Rice	Broccoli Raab	Recommended Dietary Allowance
Energy	56% 1619kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	85% 1.36g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	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	261% 340g	9.94% 13g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	% 3.04g	% 0.5g	g per day for Men 19-50 years
Fiber	74% 28g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	119% 67g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Wild Rice	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.5% 0.52mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.5mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	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	108% 431μg	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	24.8% 3.7mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wild Rice	Broccoli Raab	Recommended Dietary Allowance
Calcium	9.53% 95mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	264% 2.38mg	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	111% 8.9mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	191% 803mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	262% 6.03mg	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	281% 1964mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	57% 1937mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	246% 27mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.95% 35g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Wild Rice VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Wild 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 Wild Rice vs Broccoli Raab:

• 1 pound of Wild Rice has 2 times more Vitamin B2, 5.5 times more Vitamin B3, 3.3 times more Vitamin B5 and 2.3 times more Vitamin B6 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 131 times more Vitamin A, 1.4 times more Vitamin B1, more Vitamin C, 2 times more Vitamin E and 117.9 times more Vitamin K than Raw Wild Rice.
• Both Wild Rice and Broccoli Raab provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Wild Rice have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Wild 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 Wild Rice vs Broccoli Raab:

• 1 pound of Wild Rice has 12.5 times more Copper, 8 times more Magnesium, 3.4 times more Manganese, 5.9 times more Phosphorus, 2.2 times more Potassium, 2.8 times more Selenium and 7.7 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 5.1 times more Calcium, 4.7 times more Sodium and 11.9 times more Water than Raw Wild Rice.
• Both Wild Rice and Broccoli Raab contain similar levels of Iron per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Wild Rice has 16.2 times more Energy, 1.6 times more Omega 3, 13 times more Omega 6, 26.3 times more Carbohydrate, 6.6 times more Sugars, 2.3 times more Fiber and 4.6 times more Protein than Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6