Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Enriched Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Cooked Broccoli Raab	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.07% 0.18g	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	86.5% 112g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	5.22% 2g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	16.7% 9.37g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Enriched Medium-grain White Rice	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	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	16% 0.21mg	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	82% 327μg	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	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	16.7% 167mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	17.3% 0.16mg	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	77.3% 6.2mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	67.8% 1.56mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.49% 18.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Enriched Medium-grain White Rice per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Enriched Medium-grain White Rice:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 2.9 times more Vitamin B2, 1.5 times more Vitamin B6, more Vitamin C and 23 times more Vitamin E than Enriched Medium-grain White Rice.
• While 5 oz of Enriched Medium-grain White Rice contain 3.4 times more Vitamin B1, 2.5 times more Vitamin B3, 3 times more Vitamin B5 and 3.3 times more Vitamin B9 than Cooked Broccoli Raab.
• 5 ounces of Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Cooked Broccoli Raab as well as Enriched Medium-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Enriched Medium-grain White Rice:

• 5 ounces of Cooked Broccoli Raab have 13.1 times more Calcium, 4 times more Potassium, 56 times more Sodium and 7.1 times more Water than Enriched Medium-grain White Rice.
• While 5 oz of Enriched Medium-grain White Rice contain 1.5 times more Copper, 3.4 times more Iron, 1.3 times more Magnesium, 2.9 times more Manganese, 1.3 times more Phosphorus, 11.6 times more Selenium and 2.1 times more Zinc than Cooked Broccoli Raab.
• 5 ounces of Enriched Medium-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 7.4 times more Omega 3 and 2 times more Fiber than Enriched Medium-grain White Rice.
• While 5 oz of Enriched Medium-grain White Rice contain 14.4 times more Energy, 25.4 times more Carbohydrate and 1.7 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Enriched Medium-grain White Rice provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Enriched Medium-grain White Rice provide inadequate amounts of Omega 6 in five ounces.