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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Broccoli Raab	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	1.08% 31kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.38% 0.065g	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	31% 40.5g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cooked Medium-grain White Rice enriched	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	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	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	29.4% 118μg	20.6% 82.2μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	15.3% 153mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	6% 0.054mg	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	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	23.2% 0.53mg	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	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.55% 131g	2.63% 97g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Broccoli Raab have more Vitamin A, 8.1 times more Vitamin B2, 3.4 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• While 5 oz of Cooked Medium-grain White Rice enriched contain 1.5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Medium-grain White Rice enriched provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Raw Broccoli Raab as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Broccoli Raab have 36 times more Calcium, 1.4 times more Iron, 1.7 times more Magnesium, 2 times more Phosphorus, 6.8 times more Potassium, more Sodium, 1.8 times more Zinc and 1.3 times more Water than Cooked Medium-grain White Rice enriched.
• While 5 oz of Cooked Medium-grain White Rice enriched contain 7.5 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Medium-grain White Rice enriched contain similar levels of Copper and Manganese per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 5 ounces of Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 18.9 times more Omega 3, 9 times more Fiber and 1.3 times more Protein than Cooked Medium-grain White Rice enriched.
• While 5 oz of Cooked Medium-grain White Rice enriched contain 5.9 times more Energy and 10 times more Carbohydrate than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3 and Fiber
• Both Raw Broccoli Raab as well as Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 6 in five ounces.