Comparing Nutrients in 5 ounces Cauliflower VS UNCLE BENS Cooked Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Cauliflower	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	2.16% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	34% 44.4g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	0.29% 0.21g	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	1.9% 1.37g	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	% 1.33g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.21g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	7.82% 4.38g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	12% 0.16mg	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	20% 80.8μg	1.4% 5.67μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.3mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	3.1% 31mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	20.3% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	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	7.44% 0.6mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	70.3% 1.6mg	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	8.9% 62.4mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	2.54% 86.5mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.53% 131g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS UNCLE BENS Cooked Parboiled Brown Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of UNCLE BENS Cooked Parboiled Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cauliflower vs UNCLE BENS Cooked Parboiled Brown Rice:

• 5 ounces of Cauliflower have 2.4 times more Vitamin B5, 1.7 times more Vitamin B6, 14.3 times more Vitamin B9 and 38.8 times more Vitamin K than UNCLE BENS Cooked Parboiled Brown Rice.
• While 5 oz of UNCLE BENS Cooked Parboiled Brown Rice contain 1.9 times more Vitamin B1 and 3.8 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and UNCLE BENS Cooked Parboiled Brown Rice provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9 and Vitamin K
• Both Raw Cauliflower as well as UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs UNCLE BENS Cooked Parboiled Brown Rice:

• 5 ounces of Cauliflower have 7.3 times more Calcium, 4.9 times more Potassium, 7.5 times more Sodium and 1.4 times more Water than UNCLE BENS Cooked Parboiled Brown Rice.
• While 5 oz of UNCLE BENS Cooked Parboiled Brown Rice contain 3.3 times more Copper, 1.3 times more Iron, 2.6 times more Magnesium, 7.4 times more Manganese, 2.2 times more Phosphorus, 15.7 times more Selenium and 2.9 times more Zinc than Raw Cauliflower.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium
• 5 ounces of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 12.7 times more Sugars than UNCLE BENS Cooked Parboiled Brown Rice.
• While 5 oz of UNCLE BENS Cooked Parboiled Brown Rice contain 5.9 times more Energy, 6.3 times more Carbohydrate and 1.6 times more Protein than Raw Cauliflower.
• Both Cauliflower and UNCLE BENS Cooked Parboiled Brown Rice offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3 and Omega 6 in five ounces.