Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Prepared instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Prepared instant Long-grain White Rice, enriched	7%	4%	89%

Macro Nutrients

	Cooked Broccoli Raab	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	29% 38g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	0% 0g	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	0.47% 0.34g	0% 0g	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	% 0.33g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	8.86% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	0.87% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	5.45% 0.071mg	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	25% 101μg	25% 99μg	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	58.3% 52.4mg	0% 0mg	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% 3.6mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	16.7% 167mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	5.83% 0.052mg	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	22.5% 1.8mg	31.4% 2.5mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	21% 0.49mg	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	16.6% 116mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	0.38% 12.8mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Prepared instant Long-grain White Rice, enriched per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Prepared instant Long-grain White Rice, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Prepared instant Long-grain White Rice, enriched:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 2.3 times more Vitamin B1, 17.5 times more Vitamin B2, 8 times more Vitamin B5, 4.4 times more Vitamin B6, more Vitamin C, 253 times more Vitamin E and more Vitamin K than Prepared instant Long-grain White Rice, enriched.
• Both Cooked Broccoli Raab and Prepared instant Long-grain White Rice, enriched provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Prepared instant Long-grain White Rice, enriched:

• 5 ounces of Cooked Broccoli Raab have 14.8 times more Calcium, 2 times more Copper, 5.4 times more Magnesium, 2.2 times more Phosphorus, 38.1 times more Potassium, 14 times more Sodium and 1.3 times more Water than Prepared instant Long-grain White Rice, enriched.
• While 5 oz of Prepared instant Long-grain White Rice, enriched contain 1.4 times more Iron and 3.7 times more Selenium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Prepared instant Long-grain White Rice, enriched contain similar levels of Manganese and Zinc per five ounces.
• 5 ounces of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have more Omega 3, 4.7 times more Fiber and 1.8 times more Protein than Prepared instant Long-grain White Rice, enriched.
• While 5 oz of Prepared instant Long-grain White Rice, enriched contain 5 times more Energy and 8.6 times more Carbohydrate than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Fiber
• Both Cooked Broccoli Raab as well as Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 6 in five ounces.