Comparing Nutrients in 500 calories Dry instant Long-grain White Rice, enriched VS Broccoli Raab

Weight per 500 calories

• Dry instant Long-grain White Rice, enriched: 132g
• Broccoli Raab: 2273g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.28% 1.24g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.3% 108g	50% 64.8g	130g per day for Men 19-50 years
Sugars	0.091% 0.066g	12% 8.64g	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	0.036% 0.026g	5.33% 3.86g	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	% 0.026g	% 2.27g	g per day for Men 19-50 years
Sucrose	% 0.026g	% 2.5g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	161% 61.4g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	129% 72g	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	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.2mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	299% 3.9mg	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	90% 362μg	472% 1886μg	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	510% 459mg	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	0.35% 0.053mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	4242% 5091μg	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	2.9% 29mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	106% 0.95mg	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	104% 8.3mg	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	56.4% 1.3mg	390% 8.98mg	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	22% 155mg	237% 1659mg	700mg per day for Men 19-50 years
Potassium	1.04% 35.5mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	0.88% 13mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	0.3% 11g	57% 2103g	3700g per day for Men 19-50 years

Dry Instant Long-grain White Rice, Enriched VS Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dry instant Long-grain White Rice, enriched or Broccoli Raab?

Lets compare vitamin content per 500 calories of Dry instant Long-grain White Rice, enriched vs Broccoli Raab:

• 500 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.
• 500 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 500 calories.

Comparing minerals per 500 calories for Dry instant Long-grain White Rice, enriched vs Broccoli Raab:

• 500 calories of Dry instant Long-grain White Rice, enriched have 2.2 times more Selenium than Broccoli Raab.
• While 500 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.
• 500 calories of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dry instant Long-grain White Rice, enriched have 1.7 times more Carbohydrate than Broccoli Raab.
• While 500 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 500 calories.
• 500 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 500 calories.