Comparing Nutrients in 5 ounces Broccoli Raab VS Dry parboiled Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Broccoli Raab	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	1.08% 31kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	1.5% 1.46g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	2.54% 0.43g	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	88% 115g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	0.65% 0.47g	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	0.039% 0.028g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0.3g	g per day for Men 19-50 years
Fiber	10% 3.83g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	49.3% 0.64mg	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	29.4% 118μg	2.83% 11.3μg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	15.3% 153mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	44.7% 0.4mg	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	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	63.8% 1.47mg	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	14.8% 103mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	7.25% 247mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Dry parboiled Long-grain White Rice per 5 oz

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

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

• 5 ounces of Broccoli Raab have 2.6 times more Vitamin B2, 10.4 times more Vitamin B9, more Vitamin C, 54 times more Vitamin E and 2240 times more Vitamin K than Dry parboiled Long-grain White Rice.
• While 5 oz of Dry parboiled Long-grain White Rice contain 1.4 times more Vitamin B1, 4.1 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Broccoli Raab.
• 5 ounces of Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Dry parboiled Long-grain White Rice:

• 5 ounces of Broccoli Raab have 1.5 times more Calcium, 2.9 times more Iron, 16.5 times more Sodium and 9.4 times more Water than Dry parboiled Long-grain White Rice.
• While 5 oz of Dry parboiled Long-grain White Rice contain 6.8 times more Copper, 2.6 times more Manganese, 2.1 times more Phosphorus, 19.9 times more Selenium and 1.3 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Dry parboiled Long-grain White Rice contain similar levels of Magnesium and Potassium per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 11.1 times more Omega 3 and 1.5 times more Fiber than Dry parboiled Long-grain White Rice.
• While 5 oz of Dry parboiled Long-grain White Rice contain 17 times more Energy, 28.4 times more Carbohydrate and 2.4 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 6 in five ounces.