Comparing Nutrients in 500 calories Wild Rice VS Broccoli Raab

Weight per 500 calories

• Wild Rice: 140g
• Broccoli Raab: 2273g

Wild Rice has 16.2 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 - Wild Rice or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.56% 1.5g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	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	80.7% 105g	50% 64.8g	130g per day for Men 19-50 years
Sugars	4.83% 3.5g	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	NA	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	NA	% 2.27g	g per day for Men 19-50 years
Sucrose	% 0.94g	% 2.5g	g per day for Men 19-50 years
Fiber	23% 8.7g	161% 61.4g	38g per day for Men 19-50 years
Protein	37% 20.6g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Wild Rice	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.43mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	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	33.3% 133μg	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	7.66% 1.15mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.66μg	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wild Rice	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.94% 29.4mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	81.5% 0.73mg	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	34.3% 2.75mg	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	59% 248mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	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	86.6% 606mg	237% 1659mg	700mg per day for Men 19-50 years
Potassium	17.6% 598mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	7.13% 3.92μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.8mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	76% 8.35mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	0.29% 11g	57% 2103g	3700g per day for Men 19-50 years

Wild Rice VS Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Wild Rice or Broccoli Raab?

Lets compare vitamin content per 500 calories of Wild Rice vs Broccoli Raab:

• 500 kcal of Raw Broccoli Raab contain 2125.8 times more Vitamin A, 22.9 times more Vitamin B1, 8 times more Vitamin B2, 2.9 times more Vitamin B3, 4.9 times more Vitamin B5, 7.1 times more Vitamin B6, 14.2 times more Vitamin B9, more Vitamin C, 32.1 times more Vitamin E and 1913.1 times more Vitamin K than Raw Wild Rice.
• 500 calories of Wild Rice have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Wild Rice as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Wild Rice vs Broccoli Raab:

• 500 kcal of Raw Broccoli Raab contain 83.5 times more Calcium, 1.3 times more Copper, 17.7 times more Iron, 2 times more Magnesium, 4.8 times more Manganese, 2.7 times more Phosphorus, 7.4 times more Potassium, 5.8 times more Selenium, 76.5 times more Sodium, 2.1 times more Zinc and 193.5 times more Water than Raw Wild Rice.
• 500 calories of Wild Rice lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Wild Rice have 1.6 times more Carbohydrate than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 7.4 times more Fat, 10.2 times more Omega 3, 2.5 times more Sugars, 7.1 times more Fiber and 3.5 times more Protein than Raw Wild Rice.
• Both Wild Rice and Broccoli Raab offer comparable quantities of Energy per 500 calories.
• Both Raw Wild Rice as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 500 calories.