Comparing Nutrients in 5 ounces Broccoli Raab VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Broccoli Raab	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	1.08% 31kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.6% 0.84g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	8.07% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	83% 108g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	1.3% 0.94g	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	0.33% 0.24g	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	% 0.14g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0.94g	g per day for Men 19-50 years
Fiber	10% 3.83g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	23.6% 7.07μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.4% 118μg	8.15% 32.6μg	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	32% 28.6mg	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	15.3% 2.3mg	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	15.3% 153mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	47.6% 0.43mg	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	38% 3.03mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	176% 4.04mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	201% 91μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.8% 103mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Long-grain Brown Rice per 5 oz

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

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Long-grain Brown Rice:

• 5 ounces of Broccoli Raab have more Vitamin A, 1.4 times more Vitamin B2, 3.6 times more Vitamin B9, more Vitamin C, 2.7 times more Vitamin E and 373.3 times more Vitamin K than Long-grain Brown Rice.
• While 5 oz of Raw Long-grain Brown Rice contain 3.3 times more Vitamin B1, 5.3 times more Vitamin B3, 3.3 times more Vitamin B5 and 2.8 times more Vitamin B6 than Raw Broccoli Raab.
• 5 ounces of Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Long-grain Brown Rice:

• 5 ounces of Broccoli Raab have 12 times more Calcium, 1.7 times more Iron, 6.6 times more Sodium and 7.8 times more Water than Long-grain Brown Rice.
• While 5 oz of Raw Long-grain Brown Rice contain 7.2 times more Copper, 5.3 times more Magnesium, 7.2 times more Manganese, 4.3 times more Phosphorus, 1.3 times more Potassium, 17.1 times more Selenium and 2.8 times more Zinc than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 5 ounces of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 5.9 times more Omega 3 than Long-grain Brown Rice.
• While 5 oz of Raw Long-grain Brown Rice contain 16.7 times more Energy, 6.5 times more Fat, 33.4 times more Omega 6, 26.8 times more Carbohydrate, 1.3 times more Fiber and 2.4 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6