Comparing Nutrients in 300 calories Dry instant Long-grain White Rice, enriched VS Broccoli Raab

Weight per 300 calories

• Dry instant Long-grain White Rice, enriched: 79g
• Broccoli Raab: 1364g

Dry instant Long-grain White Rice, enriched has 17.3 times more energy per 100g than Broccoli Raab. It has high energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Dry instant Long-grain White Rice, enriched or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.74g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	0.84% 0.013g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	30% 39g	130g per day for Men 19-50 years
Sugars	0.054% 0.039g	7.15% 5.2g	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	0.022% 0.016g	3.2% 2.3g	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	% 0.016g	% 1.36g	g per day for Men 19-50 years
Sucrose	% 0.016g	% 1.5g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	97% 37g	38g per day for Men 19-50 years
Protein	11% 6.17g	77% 43.2g	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	198% 1786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	179% 2.33mg	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	54.3% 217μg	283% 1132μg	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	306% 275mg	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	0.21% 0.032mg	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.066% 0.079μg	2545% 3055μg	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	1.74% 17.4mg	147% 1473mg	1000mg per day for Men 19-50 years
Copper	15.5% 0.14mg	63.6% 0.57mg	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	62% 4.97mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	2.63% 11mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	234% 5.4mg	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	13.3% 93mg	142% 995mg	700mg per day for Men 19-50 years
Potassium	0.63% 21.3mg	78.6% 2673mg	3400mg per day for Men 19-50 years
Selenium	53.4% 29.4μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.9mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	34% 1262g	3700g per day for Men 19-50 years

Dry Instant Long-grain White Rice, Enriched VS Broccoli Raab Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dry instant Long-grain White Rice, enriched or Broccoli Raab?

Lets compare vitamin content per 300 calories of Dry instant Long-grain White Rice, enriched vs Broccoli Raab:

• 300 kcal of Raw Broccoli Raab contain more Vitamin A, 3 times more Vitamin B1, 79.6 times more Vitamin B2, 3 times more Vitamin B3, 12.9 times more Vitamin B5, 24.2 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C, 699.5 times more Vitamin E and 38690.9 times more Vitamin K than Dry instant Long-grain White Rice, enriched.
• 300 calories of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B2, 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 300 calories.

Comparing minerals per 300 calories for Dry instant Long-grain White Rice, enriched vs Broccoli Raab:

• 300 calories of Dry instant Long-grain White Rice, enriched have 2.2 times more Selenium than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 84.8 times more Calcium, 4.1 times more Copper, 5.9 times more Iron, 27.1 times more Magnesium, 6.9 times more Manganese, 10.7 times more Phosphorus, 125.4 times more Potassium, 57 times more Sodium, 9.3 times more Zinc and 190.8 times more Water than Dry instant Long-grain White Rice, enriched.
• 300 calories of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dry instant Long-grain White Rice, enriched have 1.7 times more Carbohydrate than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 9 times more Fat, 192 times more Omega 3, 131.3 times more Sugars, 24.5 times more Fiber and 7 times more Protein than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Broccoli Raab offer comparable quantities of Energy per 300 calories.
• 300 calories of Dry instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Fiber
• Both Dry instant Long-grain White Rice, enriched as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 300 calories.