Comparing Nutrients in 5 ounces Boiled Cauliflower VS Cooked Short-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Boiled Cauliflower	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	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	4.5% 5.83g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	NA	38g per day for Men 19-50 years
Protein	4.66% 2.6g	5.97% 3.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	19.4% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	15.6% 62.4μg	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	69.8% 62.8mg	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	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	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	5.67% 0.45mg	26% 2.07mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	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	6.48% 45.4mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	1.1% 37mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.63% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Cooked Short-grain White Rice enriched per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Cauliflower 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 Boiled Cauliflower vs Cooked Short-grain White Rice enriched:

• 5 ounces of Boiled Cauliflower have 3.3 times more Vitamin B2, 1.3 times more Vitamin B5, 2.9 times more Vitamin B6 and more Vitamin C than Cooked Short-grain White Rice enriched.
• While 5 oz of Cooked Short-grain White Rice enriched contain 3.9 times more Vitamin B1, 3.6 times more Vitamin B3 and 1.3 times more Vitamin B9 than Boiled and Drained Cauliflower.
• 5 ounces of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Boiled and Drained Cauliflower as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Cauliflower vs Cooked Short-grain White Rice enriched:

• 5 ounces of Boiled Cauliflower have 5.5 times more Potassium and 1.4 times more Water than Cooked Short-grain White Rice enriched.
• While 5 oz of Cooked Short-grain White Rice enriched contain 4 times more Copper, 4.6 times more Iron, 2.7 times more Manganese, 12.5 times more Selenium and 2.4 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Cooked Short-grain White Rice enriched contain similar levels of Phosphorus per five ounces.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Copper, Selenium and Zinc
• 5 ounces of Cooked Short-grain White Rice enriched lack sufficient amounts of Magnesium and Potassium
• Both Boiled and Drained Cauliflower as well as Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Cauliflower have 18.6 times more Omega 3 than Cooked Short-grain White Rice enriched.
• While 5 oz of Cooked Short-grain White Rice enriched contain 5.7 times more Energy, 7 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• 5 ounces of Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3
• Both Boiled and Drained Cauliflower as well as Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 6 in five ounces.