Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Cooked Short-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Cooked Broccoli Raab	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.34% 0.058g	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	31.3% 40.7g	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	NA	38g per day for Men 19-50 years
Protein	9.7% 5.43g	5.97% 3.35g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cooked Short-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	19.4% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	6.43% 0.084mg	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	21% 83.6μg	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	NA	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	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	16.7% 167mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	11.3% 0.1mg	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	26% 2.07mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	22% 0.51mg	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	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	1.1% 37mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.63% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cooked Short-grain White Rice enriched per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Cooked Short-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 Cooked Short-grain White Rice enriched:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 8.8 times more Vitamin B2, 1.3 times more Vitamin B3, 3.7 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin C than Cooked Short-grain White Rice enriched.
• Both Cooked Broccoli Raab and Cooked Short-grain White Rice enriched provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Cooked Broccoli Raab as well as Cooked Short-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 Cooked Short-grain White Rice enriched:

• 5 ounces of Cooked Broccoli Raab have 118 times more Calcium, 3.4 times more Magnesium, 2.5 times more Phosphorus, 13.2 times more Potassium, more Sodium, 1.4 times more Zinc and 1.3 times more Water than Cooked Short-grain White Rice enriched.
• While 5 oz of Cooked Short-grain White Rice enriched contain 5.8 times more Selenium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cooked Short-grain White Rice enriched contain similar levels of Copper, Iron and Manganese per five ounces.
• 5 ounces of Cooked Short-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 22.3 times more Omega 3 and 1.6 times more Protein than Cooked Short-grain White Rice enriched.
• While 5 oz of Cooked Short-grain White Rice enriched contain 5.2 times more Energy and 9.2 times more Carbohydrate than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 6 in five ounces.